general warm up (10 minutes) mountain climbers x 100 reps kettlebell swings x 50 reps Adex club pull overs x 25 reps elevated push ups x 15 reps specific warm up (5 minutes) bench press set up and light reps strength (20 minutes) bench press x 3/3/3/3/3 reps conditioning/accessory work (3 rounds) Ahrens press xContinue reading “Cave Strong-training of the day (TOD)”
Monthly Archives: May 2017
Cave Strong-training of the day (TOD)
general warm up (10 minutes) clock push ups x twice around the clock Adex club inside mills x 20/20 reps alternating leg lifts x 40 reps Adex mace “10-to2” x 20 reps (using competition counting method) traveling broad jumps x 100 feet specific warm up (5 minutes) Burgener drills clean grip high pulls set upContinue reading “Cave Strong-training of the day (TOD)”
Lifting heavy is great, but can you move well also?
We are a strength-based gym. Everything we do centers on getting strong! That doesn’t mean you should be limited to only picking up heavy stuff or pushing it. I expect all of our athletes to be able to express that strength through quality movement. Jumping is one of those movements, as shown above. Being ableContinue reading “Lifting heavy is great, but can you move well also?”
A salute to my Airborne brothers
As we enter Memorial Day weekend, I always think of the guys I served with. It was an honor to be part of this unit!
Cave Strong-training of the day (TOD)
general warm up (10 minutes) Adex club side cleans x 40 reps Adex club front clean & squat x 20 reps Adex mace BTN stretch x 60 seconds each side tuck jumps x 10 reps specific warm up (5 minutes) Burgener drills squat cleans set up and light reps strength (20 minutes) squat cleans xContinue reading “Cave Strong-training of the day (TOD)”
Memorial Day schedule
In the morning we will be closed in order to pay our respects to all those who have paid the ultimate price for our freedom. This should be a time of deep reflection for all Americans. Memorial day is not just another 3 day weekend so people can get drunk and stupid! We will trainContinue reading “Memorial Day schedule”
Cave Strong-training of the day (TOD)
general warm up (10 minutes) rotation push ups x 20 reps Adex club 2 hand mills x 15/15 reps Zercher sandbag cleans x 10 reps dumbbell push press x 10/10 reps specific warm up (5 minutes) weighted dips set up and light reps strength (20 minutes) weighted dips x 4/4/4/4/4/4 reps conditioning/accessory work (2 rounds) weightedContinue reading “Cave Strong-training of the day (TOD)”
Giving 100% every time gets results, but sometimes the results are different than what you expected
Nothing less than 100% effort is allowed in my gym, and I mean nothing less! It doesn’t matter if the weight is light or heavy or just bodyweight, you are required to give it all you have. That is the way of the Cave! Here’s what tests your commitment and self-discipline: You give 100% onceContinue reading “Giving 100% every time gets results, but sometimes the results are different than what you expected”
Cave Strong-training of the day (TOD)
general warm up (10 minutes) resistance band pull a parts x 100 reps Adex club inside mills x 20/20 reps rear bear crawls x 100 feet Adex mace 360’s x 40 reps specific warm up (5 minutes) weighted pull ups set up and light reps strength (20 minutes) weighted pull ups x 3/3/3/3/3/3/3 reps conditioning/accessoryContinue reading “Cave Strong-training of the day (TOD)”
Cave Strong-training of the day (TOD)
general warm up (10 minutes) Adex club halos x 15/15 reps resistance band archer pulls x 25/25 reps Adex club side clean & lateral pull over x 10/10 reps kettlebell goblet squats x 20 reps heavy double palm strikes x 10 reps specific warm up (5 minutes) bench press set up and light reps strengthContinue reading “Cave Strong-training of the day (TOD)”
The Cave 