Cave Strong-training of the day (TOD) #718

general warmup (15 minutes)

resistance band pull a parts x 120 reps

medicine ball chest pass x 10 reps

strict pullups x 7 reps

double kettlebell rack squats x 10 reps

specific warmup (5 minutes)

set up and light practice

strength (3 rounds)

one round=triple tire flip & rear drag x 1 rep + floor press x 5 reps + Atlas stone lifts x 2 reps

conditioning/accessory work (2 rounds)

recline rope climb x 3 reps

Power Wheel rollouts x 10 reps

wrist roller x 7 reps

Cave Strong-training of the day (TOD) #717

general warmup (15 minutes)

resistance band pull a parts x 100 reps

floor press x 12 reps

supine helicopters x 15/15 reps

double club front raise lunges x 100 feet

specific warmup (5 minutes)

frame carry set up and light practice

strength (5 rounds)

heavy frame carry x 50 feet

conditioning/accessory work (1 round)

standing kettlebell Russian flys x 5 reps

leg extensions x 15 reps

resistance band 1 legged hamstring curls x 20/20 reps

weighted situps x 10 reps

Cave Strong-training of the day (TOD) #716

general warmup (15 minutes)

long cycles x 40 reps

inch worms x 50 feet

tin mans x 100 feet

Sanddune jumps x 12 reps

specific warmup (5 minutes)

lateral sled pulls set up and light practice

strength (20 minutes)

lateral sled pulls x 100 feet x 4 rounds

conditioning/accessory work (2 rounds)

weighted calf raises x 20 reps

Bulgarian split squats x 10/10 reps

Cave Strong-Hard Labor Day-training of the day (TOD) #715

general warmup (15 minutes)

bear hug keg squats x 7 reps

keg power press x 7 reps

dumbbell star complex x 1

kettlebell figure 8’s to hold x 25 reps

specific warmup (5 minutes)

set up and light practice

strength (5 supersets)

one superset = bench press x 5 reps + barbell row x 5 reps

conditioning/accessory work (2 rounds)

double chain press x 10 reps

Neuro-grip pushups x 10 reps

Cave Strong-Iron Brotherhood-training of the day (TOD) #714

We are blessed to have a special guest speaker today!

Kayla from KFIXPT is a Doctor of Physical Therapy.

She will be talking about injury prevention, rehab., and do a Q & A.

She will arrive at 4pm today if you want to come early.

Of course we will still lift big and go to Sonny’s BBQ to eat big afterwards.

general warmup (15 minutes)

resistance band pull a parts x 100 reps

resistance band archer pulls x 20/20 reps

chimp walks x 100 feet

1 legged hops x 100 feet

Sanddune pushups x 15 reps

recline rope climbs x 5 reps

specific warmup (5 minutes)

circuit set up and light practice

strength (4 rounds)

one round = heavy sled push x 50 feet + Atlas stone lifts x 3 reps

conditioning/accessory work (2 rounds)

rescue dummy drag x 100 feet

grave diggers x 10/10 reps

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