Cave Strong-training of the day (TOD) #649

general warmup (15 minutes)

medicine ball chest passes x 12 reps

tire flips x 5 reps

revolver pushups x 20 reps

45 to 90 degree leg lifts x 20 reps

traveling broad jumps x 100 feet

specific warmup (5 minutes)

board press set up and light practice

strength (4 rounds)

board presses x 3 reps at each board stack height

conditioning/accessory work (2 rounds)

resistance band pillars x 10/10 reps

dumbbell hammer curls x 12/12 reps

dumbbell pullovers x 15 reps

WILL SOMEONE PLEASE PASS ME THE KEG?

Alright ! Got another kegger for you!

I love keg training.

Kegs are more versatile than many people think.

Here’s a good one to develop speed and explosiveness.

The keg power press starts with the keg resting horizontally on your quads.

In one powerful move step forward as you bring the keg up towards your chest and punch it out.

Pull it back in as fast as it went out.

These have to be done FAST!

Do low to moderate reps for best results.

Shoot me a text and let me know how you like it.

Coach D (941)228-8341  

Cave Strong-training of the day (TOD) #648

general warmup (15 minutes)

kettlebell figure 8’s to hold x 35 reps

kettlebell cleans x 12/12 reps

kettlebell goblet squats x 15 reps

resistance band pause face pulls x 20 reps

specific warmup (5 minutes)

strict pullups/EZ bar curls set up and light practice

strength (5 rounds)

one round = strict pullups x 4 reps + EZ bar curls x 8 reps

conditioning/accessory work (2 rounds)

resistance band tricep push downs x 20 reps

resistance band hammer curls x 20 reps

Cave Strong-training of the day (TOD) #647

general warmup (15 minutes)

bear crawls x 50 feet

chimp walks x 50 feet

tin mans x 100 feet

Sanddune jumps x 15 reps

specific warmup (5 minutes)

belt squats set up and light practice

strength (20 minutes)

belt squats x 5 reps x 5 sets

conditioning/accessory work (2 rounds)

weighted step ups x 10/10 reps

resistance band 1 legged hamstring curls x 20/20 reps

leg extensions x 15 reps

PAP works like crazy (and I don’t mean your grandpa)

You might be thinking “What or who the heck is PAP?”

Great question!

PAP isn’t a “who”. PAP is super simple way to increase your heavy lifts.

PAP stands for post activation potentiation.

That explanation doesn’t help much so here’s the deal.

I learned about PAP from Travis Mash a couple of years ago.

It has helped all our athletes lift heavier.

There’s some different ways to use it, but I am a simple kind of guy so I’ll explain it as simply as I can.

Here’s how we use it for squats, for example, especially when we are shooting for a new 1RM.

After a good warmup start doing progressively heavier squat singles.

When you get close to your old 1RM stop and see how much you want to beat it by.

Let’s say you want to beat it by 5 lbs.So your target weight is your old 1RM + 5 lbs.

Load that on the bar, then add at least 20lbs on top of that.

Get under the bar and lift it straight up.

Hold it for 10 seconds then rerack it.

Strip off the extra 20 lbs.

Wait about 45-60 seconds, then attack that squat and get your new 1RM.

This has worked really well at my gym, the Cave, for the last couple of years .

Give it a shot and let me know how much you beat your old 1RM by.

Coach D (941)228-8341

Ed Coan looked me in the eye and said

Wait! Do you mean the legendary Ed Coan aka the G.O.A.T.?

Yup absolutely!

It’s not like me and Ed hang out together.

He ran a Powerlifting Workshop hosted by my buddy at CrossFit Havoc.

I’m telling you the lifters who came were very well-known in this area, wow!

I think I was the smallest and oldest guy there. Ed decided to call me Pop.

The workshop was long and tough,but it was great!

Ed circulated through the crowd and coached each person as best he could considering the number of people there.

One of the last things we did that day was deadlifts.

Ed saw me miss a deadlift, which was 10 lbs less than my all time PR.

They threw 20 lbs on the bar and it was my turn again, and Ed walked over to me. He looked me in the eye and told me missing this lift was not an option and that he would help me.

I had know idea what he meant by that, but I found out real quick.

I grabbed the bar and he got down eye level with and grabbed the bar with an overhand grip (one hand and at arm’s length)

He never broke the eye lockwith me and as I pulled all the way to the top.

Crazy! I had just lifted 10 pounds more than my best deadlift ever!

I guess when Ed Coan tells you you better not miss the lift than you better not!

What I learned that day was like gold.

Never stop learning, ever.

Coach D (941)228-8341

4463 Ashton Rd., Unit-C, Sarasota, Florida 34235

Cave Strong-training of the day (TOD) #646

general warmup (15 minutes)

resistance band pull a parts x 100 rep

Power Wheel rollouts x 12 reps

dumbbell hang power snatches x 10/10 reps

pause supermans x 15 reps

specific warmup (5 minutes)

incline bench press set upand light practice

strength (20 minutes)

incline bench press x 3 reps x 7 sets

conditioning/accessory work (3 rounds)

Tate press x 8 reps

Zottman curls x 12 reps

L sit x max hold time

Cave Strong-training of the day (TOD) #645

general warmup (15 minutes)

weight plate orbits x 15/15 reps

resistance band vertical pull a parts 35 reps

resistance band archer pulls x 20/20 reps

kettlebell figure 8’s to hold x 25 reps

1 legged hops x 100 feet

specific warmup (5 minutes)

strict barbell press set up and light practice

strength (20 minutes)

strict barbell press x 5 reps x 5 sets

conditioning/accessory work (2 rounds)

dumbbell push press x 7/7 reps

recline bar rows x 12 reps

diamond pushups x 15 reps

KEG PARTY AT THE CAVE

No, not that kind of keg party!

This is actually a healthy kind of keg party

About 4 rounds of this will get your heart pumping for sure!

The results follow the work

It’s just that simple.

No magic, no secrets, no fluff, no nonsense.

Just do the work, period.

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