May 30, 2024
general warmup (15 minutes) uppercut front lunges x 12/12 reps seated 2 hand twists x 25 reps 1/2 kneeling 1 hand snatches x 10/10 reps horizontal […]
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October 21, 2020
general warm up (15 minutes) alternating front swings x 40 reps double club side swings x 40 reps crucific squats x 15 reps specific warm up […]
October 20, 2020
Several years ago when I was in Rik Brown’s online mace course, he recommended that sliders be done every 10 days. Since he is the global […]
October 19, 2020
general warm up (15 minutes) 1 hand pause front cleans x 10/10 reps double club lateral press & side raise x 10 reps barbarian pullovers x […]
October 14, 2020
general warm up (15 minutes) 1/2 kneeling drumming x 30 reps seated double club front pullovers x 15 reps lateral lunge 360’s x 20 reps specific […]
October 12, 2020
general warm up (15 minutes) 1 hand Americanas x 30/30 reps Gama casts x 15/15 reps barbarian pullovers x 25 reps 1/2 kneeling lateral pullovers x […]
October 9, 2020
general warm up (15 minutes) kneeling double club chest press x 15 reps seated double club front pull overs x 15 reps 1/2 kneeling Ahrens press […]
October 8, 2020
View this post on Instagram REMEMBER THE MACE IS A WEAPON AND A TOOL. NOT JUST A PIECE OF TRAINING EQUIPMENT . USE IT WITH SPECIFIC […]
October 7, 2020
general warm up (15 minutes) crossbody swings x 10/10 reps battering rams x 15/15 rep barbarian rear walking lunges x 100 feet Arc figure 8’s to […]
October 6, 2020
There is no guess work with what we do at the Cave. I pray for wisdom every day when writing our training programs and coaching our […]
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