June 2014 – Page 2

Cave Strong–training of the day (TOD)

Skill (5 minutes) Band “suitcase” deadlifts Strength (15 minutes) Trap bar deadlifts x 5/5/5/5/5 reps Conditioning (3 rounds) BTN sandbag goodmornings x 15 Band face pulls x 15 reps note–do an isometric hold on each rep Dumbbell step-ups x 15 reps

Strongman Log Rows

Strongman Log Rows http://cavestrong.net from Frank DiMeo on Vimeo. Dumbbell rows http://cavestrong.net from Frank DiMeo on Vimeo.

First place–Body Transformation Contest

1st place in our Body Transformation Contest from Frank DiMeo on Vimeo.

Cave Strong–training of the day (TOD)

Skill (5 minutes) Rope climb Strength (15 minutes) keg squats x 4/6/8/10 reps Conditioning (3 rounds) DB star complex x 2 DB bang power snatches x 10/10 reps Back extensions x 15 reps