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Legendary Powerlifter, Ed Coan (left) and myself (right) at Coach Coan’s Powerlifting Seminar.

Here at the Cave we continuously strive to bring you the very best training we possibly can. We learn from the best coaches/athletes  around so we can help you achieve your goals.

When you see this sign, drive through to the back parking lot!

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general warm up (10 minutes)

kettlebell figure 8’s x 50 reps

windshield wipers x 20 reps

kettlebell goblet squats x 20 reps

recline bar rows x 15 reps

specific warm up (5 minutes)

strict weighted pull ups set up and light practice

strength (20 minutes)

strict weighted pull ups x 3/3/3/3/3/3/3 reps

conditioning/accessory work (3 rounds)

Grinder Kord reverse flys x 15 reps

double dumbbell rows x15 reps

 

general warm up (10 minutes)

Sanddune power steps x 100 reps

rear bear crawls x 100 feet

weighted spilt squats x 10/10 reps

Adex club 2 hand front cleans x 25 reps

specific warm up (5 minutes)

deadlifts set up and light practice

strength (20 minutes)

deadlifts x 4/4/4/4/4/4 reps

conditioning/accessory work (2 rounds)

resistance band good  mornings x 20 reps

weighted step ups x 20 reps

Mississippi shrugs** x 10 reps

**Note–Do an isometric hold at the top of each rep fro 10 seconds

 

general warm up (10 minutes)

Sanddune push ups x 20 reps

sandbag shouldering x 10/10 reps

Adex club 2 hand front cleans x 15 reps

Adex mace alternating rear barbarian lunges x 30 reps

specific warm up (5 minutes)

stone set up and short practice

strength (20 minutes)

stone carry x 100 feet x 1/1/1/1

conditioning/accessory work (3 rounds)

EZ bar curls x 10 reps

dumbbell pull overs x 10 reps

wrist roller x 3

 

general warm up (10 minutes)

resistance band pull a parts x 75 reps

Sanddune push ups x 20 reps

dislocates x 10

Adex club long cycle swipes x 20 reps

medicine ball chest passes x 15 reps

specific warm up (5 minutes)

Burgener drills

hang power clean & jerk set up and light practice

strength (20 minutes)

hang power clean & jerk x 3/3/3/3/3/3/3  reps

conditioning/accessory work (2 rounds)

kettlebell high pulls x 10/10 reps

dumbbell push presses x 10/10 reps

 

general warm up (10 minutes)

resistance band archer pulls x 30/30 reps

alternating diagonal pull a parts x 30

Adex arc 360’s x 40 reps

recline bar rows x 15 reps

specific warm up (5 minutes)

strict dumbbell rows set up and light practice

strength (20 minutes)

strict dumbbell rows x 4/4-4/4-4/4-4/4-4/4-4/4 reps

conditioning/accessory work (2 rounds)

Woodall curls x 10/10 reps

weight stack push downs x 10 reps

The Cave will re-open at 4:30pm, not the regular time, due to circumstances beyond the coach’s control.

general warm up (10 minutes)

resistance band vertical pull a parts x 50 reps

dumbbell hang power cleans x 10/10 reps

plyo push ups x 15

specific warm up (5 minutes)

push press set up and light practice

strength (20 minutes)

push press x 3/3/3/3/3/3/3 reps

conditioning/accessory work (2 rounds)

Grinder Kord chain push ups x 10 reps

strict chain dips x 7 reps