general warm up (10 minutes) clock push ups x twice around the clock tin mans x 100 feet mountain climbers x 100 reps Adex mace “10-to-2” x 20 reps specific warm up (5 minutes) high/low sled sprint set up and light practice strength (20 minutes) high/low sled sprint x 100 feet x 1/1/1/1 conditioning/accessory work (2 rounds) sledge hammer strikesContinue reading “Cave Strong-training of the day (TOD)”
Monthly Archives: October 2017
Cave Strong-training of the day (TOD)
general warm up (10 minutes) Sanddune hand walks x 50 reps (on fists) Zercher sandbag cleans x 10 reps Adex club halos x 15/15 reps Adex arc (short mace) kneeling 360’s x 30 reps specific warm up (5 minutes) sled push set up and light practice strength (20 minutes) heavy sled push x 50 feetContinue reading “Cave Strong-training of the day (TOD)”
Cave Strong-training of the day (TOD)
general warm up (10 minutes) Sanddune power steps x 100 reps Adex mace grave diggers x 15/15 reps tuck jumps x 15 reps resistance band Sumo high pulls x 15 reps specific warm up (5 minutes) rack pulls set up and light reps strength (20 minutes) heavy rack pulls (from mid-thigh height) x 3/3/3/3/1/1/1/1/1 repsContinue reading “Cave Strong-training of the day (TOD)”
Iron Brotherhood Road Trip Oct.28
We are planning on going to the Tampa Bay Strongman Classic on Oct. 28. This will be in place of our November club meeting, since I will be in Miami for the Adex Mace & Club Certification that weekend. Here’s an idea of what the action is like at the Strongman competition
Ego & impatience–the enemies of progress in training
No one gets incredibly strong in a short period of time. Though the current culture thinks it should be otherwise, people actually have to do the hard work on a consistent basis for a long time to develop that kind of strength. You are not entitled to strength, you have to earn it one day at a time,Continue reading “Ego & impatience–the enemies of progress in training”
The Cave’s training strategy
Cave Strong-quarterly strength & work capacity test 7
general warm up (10 minutes) rotation push ups x 20 reps kettlebell suitcase swings x 30 reps Adex mace 360’s x 40 reps jumping jacks x 50 reps specific warm up (5 minutes) push press set up and light reps push press test (based on each person’s training journal) Note–No conditioning or accessory work
Testing brings out your best
It forces you to improve
Deadlifts for hurricane recovery & rebuilding
Hurricanes Harvey, Irma, & Maria left paths of death and destruction. Numerous lives were lost and building/homes destroyed. We pray for those who lost loved ones in these storms. Now we are helping people rebuild by supporting a long-term recovery and rebuilding team. You can read about them here Our athletes are taking pledges based on theContinue reading “Deadlifts for hurricane recovery & rebuilding”
Cave Strong-quarterly strength & work capacity tests 5 & 6
general warm up (10 minutes) Sanddune power walks x 100 reps resistance band pull a parts x 100 reps disclocates x 10 reps Adex mace BTN stretch x 60 seconds x 1/1 recline bar rows x 15 reps Zercher sandbag squats x 15 reps specific warm up (5 minutes) back squats set up and light repsContinue reading “Cave Strong-quarterly strength & work capacity tests 5 & 6”
The Cave 