Posts Tagged ‘steel clubs’

general warm up (10 minutes)

Adex club front swings x 40 reps

Splank (sliders) inch worms x 50 feet

rotation push ups x 20 reps

tin mans x 100 feet

specific warm up (5 minutes)

resistance band kettlebell high pulls set up and light practice

strength (20 minutes)

resistance band kettlebell high pulls x 18/15/12/9/6/3 reps

conditioning/accessory work (2 rounds)

Bulgarian split squats x 10/10 reps

kettlebell pull overs with isometric leg lift x 15 reps

Neuro-Grip push ups x max.




Mace & club training is spreading like wildfire!

Take a class during your lunch break!

At the Cave, we believe in being strong in every direction.

If training only involves linear movements, there are gaps.

Mace and club training fill in those gaps.

We still  squat, bench press, deadlift, snatch & clean on a regular basis plus do odd object training.


Effective November 15, 2017 we will have early classes on Wed. & Fri. mornings 6:30-7:00am

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Anyone who has been to a legit certification knows that you get plenty of information in a short period of time. That is great if you can take action on it when you get back.

Obtaining facts and concepts is good, but knowing how to use the information effectively is way better.

Here’s a few photos of how I applied what I recently learned at the Vintage Strength Mace & Club Certification in Miami. This the first class after the certification.

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