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“RIG YOUR EQUIPMENT FOR A JUMP, THIS IS NOT A DRILL!”

On this day in 1983 the Marine Corps barracks in Beirut, Lebanon was hit by suicide bomber with a van full of explosives. We lost 241 of our guys that day.

I was serving as a Rapid Deployment Paratrooper at Fort Bragg, North Carolina when our Platoon Sergeant told us to get ready for a combat jump.

We thought we were going to Lebanon to fight terrorists.

Nope, we were going to another trouble spot down south instead, called Grenada.

Not too many people remeber this except the people who were there. It was a short battle compared to others, but a solid voictory was won. Who wants a long war anyway?

The point is you never really know what’s going to happen on any given day.

Stay ready and you won’t have to get ready.

Train like your life depends on it because it just might.

That’s have we train at the Cave!

Here’s a quick look at some of what happened. The Rangers led the way and secured the airfield, so we ended up not having to jump in and just landed. We still had a mission to complete and we did it.

Cave Strong-training of the day (TOD) #605

general warm up (15 minutes)

dumbbell star complex x 2

resistance band bandido squats x 15 reps

resistance band baseball swings x 20/20 reps

chimp walks x 100 feet

specific warm up (5 minutes)

dead-stop bench press set up and light practice

strength (20 minutes)

dead-stop bench press x 5 reps x 5 sets

conditioning/accessory work (3 rounds)

Sanddune plyo pushups x 10 reps

resistance band tricep push downs x 20 reps

Cave Strong-training of the day (TOD) #604

general warm up (15 minutes)

rotation pushups x 20 reps

resistance band archer pulls x 25/25 reps

barbarian lateral lunges x 20 reps

Power Wheel hand walk x 100 feet

specific warm up (5 minutes)

frame carry set up and light practice

strength (20 minutes)

frame carry x 100 feet x 4 rounds

conditioning/accessory work (2 rounds)

Zercher sandbag cleans x 15 reps

clock pushups x once around the clock

resistance band pull a parts x 50 reps

NEW REFERRAL BONUSES

When you refer any hard-working, coachable friends that you have to the Cave, I have a cool $50 bonus for you if they sign up for our unlimited training option.

I know you will pre-screen them so no one shows up here who isn’t willing to listen and to work vey hard.

The $50 bonus is my way of saying thanks!

Cave Strong-training of the day (TOD) #603

general warm up (15 minutes)

2 hand front swings x 50 reps

pushups x 25 reps

strict pull ups x 10 reps

mountain climbers x 100 reps

specific warm up (5 minutes)

pullover press set up and light practice

strength (20 minutes)

pullover press x 7 reps x 4 sets

conditioning/accessory work (3 rounds)

dumbbell rows x 10/10 reps

Grinder Kord reverse flys x 15 reps

TODAY IS THE LAST DAY OF MAKE-UP TESTS

This has been a great test cycle! There have been many PR’s.

The results have ranged from 8 out of 10 PR’s to 10 out of 10 PR’s.

My goal as a coach is for everyone to get 10 out of 10 PR’S in every quarterly test cycle.

I will be reviewing all the tests to see where I will find out what I have to improve on as a coach and what our people need to improve on personally.

WHERE DID ALL MY STRENGTH GO, I’M ONLY IN MY FORTIES?

A lot of guys probably wonder about that. I mean it seems like just yesterday I was 20 and strong and looked great.

Well guys, the clock is running.

While you were busy building your career, your body was going downhill due to neglect.

Fast forward from 20 (right) to 40 (left) and you don’t even want to look in the mirror.

Guys, it just takes work. Never complain about the results you didn’t get from the work you didn’t do.

The good news is it’s not too late to make a new start.

I am 70 years young and I know how to get you in shape.

I don’t just talk about, I do it. I train 3 to 4 days a week, eat clean, and get plenty of good sleep,it’s really not complicated.

Sign up for my free training tips here and I’ll help you get your strength back, and you might find you look better in the mirror.

You might even find that your wife like what she sees.

TAKE ACTION NOW, SIGN UP HERE

Cave Strong-quarterly strength & work capacity tests #1 & #2

General warm up (10 minutes)
resistance band pull a parts x 100 reps
Sanddune power steps x 100 reps
Adex club barbarian pull overs x 25 reps
Sanddune push ups x 15 reps
specific warm up (5 minutes)
bench press test
rest as needed
specific warm up (5 minutes)
deadlift tests
Note: no conditioning/accessory work during tests

Cave Strong-quarterly strength & work capacity tests #3 & #4

General warm up (15 minutes)

Americanas x 50 reps

Sanddune push ups x 15 reps

windshield wipers x 20 reps

jumping jacks x 50 reps

specific warm up (5 minutes)

Adex club long cycle test

rest as needed specific warm up (5 minutes)

pull up test **Note: no conditioning/accessory work during tests**

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