The Cave

The big kahuna has arrived!

[MAY MACE CHALLENGE #4] Barbarian Gladiator 360 Mace Flow

Channel your inner gladiator and get a great start to get mace flowing with this initial multi-Movement mace combination! A definite smoker of intensifying progression!

Mace Barbarian Back Lunge to 360 Swing

Repeat the following:

>:60 Right, :60 Left
>:60 Right, :60 Left
>:30 Right, :30 Left
>:30 Right, :30 Left

Here’s how it’s done:

>Without putting mace down working to complete a total of 6:00
>Hold mace straight out with stiff locked arms, no higher than shoulder height.
>Step back into lunge then step up and perform one 360 mace swing, into direction of fixed leg, which stayed up front during lunge back of other leg.
>Repeat continuous :60 on same side then change sides without putting mace down complete :60 other side.
>Work :60 at it 2x through then – without putting mace down –
>Repeat continuous :30 again on same side then change sides without putting mace down and complete :30 other side
>Work :30 at it 2x through to the finish of your 6:00 as described.

The winner gets the brand new VST-Tee. Participants must send us a video of themselves performing the challenge. Indicate your total reps and mace weight.

Post your video on our page with the total rep count or submit your video here: https://vintagestrengthtraining.com/challenges/challenge-entry/

ENDS MONDAY MAY 27TH AT 11:59 PM

Heavy mace isometrics

Cave Strong-training of the day (TOD) #409

general warm up (10 minutes)

weight plate orbits x 15/15 reps

weight plate strict front raises x 10 reps

resistance band diagonal pull a parts x 25/25 reps

strict pull ups x 5 reps

specific warm up (5 minutes)

grappler twists set up and light practice

strength (20 minutes)

grappler twists x 20-20-20 reps

conditioning/accessory work (2 rounds)

dumbbell pull overs x 12 reps

neuro grip push ups x 12 reps

wrist roller 12 reps

Cave Strong-training of the day (TOD) #408

general warm up (10 minutes)

kettlebell figure 8’s to hold x 30 reps

resistance band baseball swings x 20/20 reps

resistance band suitcase deadlifts x 20 reps

specific warm up (5 minutes)

Pendlay rows set up and light practice

strength (20 minutes)

Pendlay rows x 4 reps x 6 sets

conditioning/accessory work (2 rounds)

sandbag good mornings x 15 reps

stone carry x 100 feet

Cave Strong-training of the day (TOD) #407

general warm up (10 minutes)

clock push ups x twice around the clock

windshield wiper squats x 15 reps

Grinder Kord reverse flys x 15 reps

specific warm up (5 minutes)

chain bench press set up and light practice

strength (20 minutes)

chain bench press x 4 reps x 6 sets

conditioning/accessory work (1 round)

JM press x 10 reps

seated resistance band pause rows x 10 reps

EZ bar curls x 15 reps

Cave Strong-training of the day (TOD) #406

general warm up (10 minutes)

resistance band vertical pull a parts x 50 reps

inch worms x 50 feet

kettlebell V presses x 10 reps

Sanddune jumps x 10 reps

Burgener drills

specific warm up (5 minutes)

clean and split jerk set up and light practice

strength (20 minutes)

clean and split jerk x 3 reps x 5 sets

conditioning/accessory work (2 rounds)

clean grip shrug pulls x 10 reps

double dumbbell push press x 10 reps

Cave Strong-training of the day (TOD) #405

general warm up (10 minutes)

weight plate orbits x 30 reps

jumping jacks x 50 reps

Grinder Kord reverse flys x 15 reps

Sanddune plyo push ups x 15 reps

specific warm up (5 minutes)

dumbbell bench press set up and light practice

strength (20 minutes)

dumbbell bench press x 8-8-8-8 reps

conditioning/accessory work (3 rounds)

double dumbbell rows x 15 reps

chain push ups x 10 reps

Cave Strong-training of the day (TOD) #404

general warm up (10 minutes)

resistance band diagonal pull a parts x 25/25 reps

resistance band “palms up” pull a part x 50 reps

elevated push ups x 15 reps

rear bear crawls x 100 feet

specific warm up (5 minutes)

chain press set up and light practice

strength (20 minutes)

chain press x 5/5 reps x 5 sets

conditioning/accessory work (2 rounds)

chain curls x 10 reps

weight stack push downs x 10 reps

wrist roller x 10 reps

He called it “mule strength” and I knew what he meant

There is a certain type of strength and mental toughness that is quickly disappearing in America. It is developed through hard manual labor.
This morning one of the guys whose business is across the parking lot from the Cave was loading some big pieces of equipment into his pick up truck by himself. I asked him if he wanted some help and he just said he did this kind of work every day, so it was no big deal.
I related to him about my years doing various types of manual labor and we both knew we were on the same page.

He called this type of strength “mule strength” and I knew right away what he meant.

When you spend all day lifting and carry heavy stuff for weeks and months and years you develop that kind of strength, mental toughness, and grit.

Since most people nowadays have never done this kind of work, I do my best to make our training at the Cave resemble it as close as I can.

I have found that the people who train here often times work on a computer at a desk all day, and love how we train here.

Maybe they never have carried twelve foot sheets of drywall up a couple of flights of stairs or unloaded 100 lb bags of Marcite from a freight car in the the middle of a hot Florida day.

2018-10-17 06.57.38 2019-04-02 06.43.22