As the Cave shuts down completely on May 27, I will be doing personal Mace Fit training at the Vault. I will be doing group classes at different locations around Sarasota as well.
Tag Archives: fit over 40
On May 27, the Cave became history and is gone forever
After almost 12 years of putting my heart into building and running the Cave, the time has come to say goodbye. My recommendation is for people to go back to the beginning of our training and start working your way back up through our over 800 TOD’s. That should take you a few years. IContinue reading “On May 27, the Cave became history and is gone forever”
Cave Strong-training of the day (TOD) #795
general warmup (15 minutes) rear bear crawls x 50 feet bear crawls x 50 feet chimp walks x 100 feet 45 to 90 degree leg lifts x 20 reps diagonal pull a parts x 30/30 reps specific warmup (5 minutes) dips (on the dip stands) set up and light practice strength (20 minutes) weighted dipsContinue reading “Cave Strong-training of the day (TOD) #795”
Cave Strong-training of the day (TOD) #786
general warmup (15 minutes) recline rope climb x 5 reps resistance band pushups x 20 reps bandido squat jumps x 15 reps sandbag good mornings x 20 reps specific warmup (5 minutes) Atlas stone lift set up and light practice strength (20 minutes) Atlas stone lifts x 2 reps x 8 sets conditioning/accessory work (1Continue reading “Cave Strong-training of the day (TOD) #786”
Cave Strong-training of the day (TOD) #785
general warmup (15 minutes) dumbbell star complex x 2 JM press x 10 reps strict weight plate front raises x 10 reps strict pullups x 10 reps specific warmup (5 minutes) bench press set up and light practice strength (20 minutes) one cluster set = {bench press x 5 reps + rest x 15 seconds}Continue reading “Cave Strong-training of the day (TOD) #785”
Cave Strong-training of the day (TOD) #751
general warmup (15 minutes) resistance band baseball swings x 20/20 reps kettlebell cleans x 12/12 reps kettlebell figure 8’s to hold x 30 reps strict kettlebell press x 7/7 reps specific warmup (5 minutes) seated resistance band rows/lat pull down set up and light practice strength (4 rounds) one round = seated resistance band rowsContinue reading “Cave Strong-training of the day (TOD) #751”
Cave Strong-training of the day (TOD) #750
general warmup (15 minutes) resistance band vertical pull a parts x 25 reps resistance band diagonal pull a parts x 15/15 reps bear crawls x 100 feet Sanddune plyo pushups x 10 reps traveling broad jumps x 100 feet specific warmup (5 minutes) push press set up and light practice strength (20 minutes) push pressesContinue reading “Cave Strong-training of the day (TOD) #750”
Cave Strong-Black & Blue Friday training of the day (TOD) #739
general warmup (15 minutes) sledge hammer strikes x 15/15 reps tire flips x 7 reps bear hug keg squats x 7 reps power skipping x 100 feet specific warmup (5 minutes) Atlas stone lift/rear sled pull/floor press set up and light practice strength (4 rounds) one round=Atlas stone lift x 3 reps + heavy rearContinue reading “Cave Strong-Black & Blue Friday training of the day (TOD) #739”
Cave Strong-training of the day (TOD) #713
general warmup (15 minutes) sandbag shouldering x 10/10 reps barbarian lateral lunges x 20 reps 45 to 90 degree leg lifts x 20 reps dumbbell hang power snatches x 8/8 reps specific warmup (5 minutes) rear sled pulls set up and light practice strength (5 rounds) one round = rear sled pull x 50 feetContinue reading “Cave Strong-training of the day (TOD) #713”
Cave Strong-training of the day (TOD) #702
general warmup (15 minutes) resistance band pull a parts x 75 reps kettlebell figure 8’s to hold x 30 reps kettlebell high pulls x 10/10 reps rear bear crawls x 50 feet bear crawls x 50 feet Sanddune plyo pushups x 10 reps specific warmup (5 minutes) bench press set up and light practice strengthContinue reading “Cave Strong-training of the day (TOD) #702”
The Cave 