Archive for December, 2018

At the Cave, we are constantly tweaking technique in our training.

Athletes with solid technique will lift more and with less chance of injury.

We have all seen very strong people with lousy technique who can move big weights, at least in the short run of things, but it will eventually  catch them.

Maintaining correct form from the beginning is the best and safest way to train.

Does that mean you will never get injured?

No, it just means you will reduce the risk of it.

The same thing goes for a clean lifestyle, including good nutrition, regular exercise, plenty of sleep, etc.

This does not make you bullet-proof against sickness, however, it reduces the chances of it.

One day for no apparent reason you might get blind-sided by an injury or medical challenge. You can be doing all the right things and still get whacked.

If it happens to you, do not get discouraged or just give up.

Be grateful you are still alive and learn from it. Make whatever changes are necessary to improve your situation, then be consistent in it and patiently work through the process.

You have been given the gift of a second chance and you are blessed. Never quit!

 

 

general warm up (10 minutes)

Sanddune power steps x 100 reps

jumping jacks x 40 reps

elevated push ups x 20 reps

specific warm up (5 minutes)

sled push set up and light practice

strength (20 minutes)

heavy sled push x 50 feet x 1-1-1-1-1

conditioning/accessory work (2 rounds)

Adex club Ahrens press x 10 reps

neutral grip bar rows x 10 reps

front plank x max. time

 

general warm up (10 minutes)

resistance band baseball swings x 20/20 reps

resistance band archer pulls x 20/20 reps

push ups x 30 reps

specific warm up (5 minutes)

dead stop bench press set up and light practice

strength (20 minutes)

dead stop bench press x 2 reps x 8 sets

conditioning/accessory work (2 rounds)

close grip floor press x 10 reps

EZ bar curls x 10 reps

general warm up (10 minutes)

double club front swings x 35 reps

sandbag shouldering x 20 reps

double club snatch x 20 reps

specific warm up (5 minutes)

log ground-to-overhead lift set up and light practice

strength (20 minutes)

log ground-to-overhead lifts x 3-3-3-3-3 reps

conditioning/accessory work (2 rounds)

Ahrens press x 10 reps

kettlebell rows x 10 reps

rotation push ups x 20 reps

general warm up (10 minutes)

Adex club 2 hand side swings x 50 reps

dumbbell star complex x 1

recline rope climbs x 5

specific warm up (5 minutes)

hand over hand sled pull set up and light practice

strength (20 minutes)

hand over hand sled pull x 100 feet x 1-1-1-1

conditioning/accessory work (3 rounds)

Sanddune push ups x 10 reps

hollow rocks x 20 reps

 

End of 2018 schedule changes

Posted: December 17, 2018 in Uncategorized

The Cave will be closed on the following dates and times:

  • Tuesday Dec. 18–open for evening classes only 5:30-7:00pm
  • Monday Dec. 24–open for morning classes only 9:00-11:00am
  • Tuesday Dec. 25–closed all day for Christmas

Regular schedule will resume on Wed. Dec. 26

general warm up (10 minutes)

kettlebell figure 8’s to hold x 30 reps

resistance band suitcase deadlifts x 20 reps

kettlebell goblet squats x 10 reps

specific warm up (5 minutes)

trap bar deadlifts set up and light reps

strength (20 minutes)

trap bar deadlifts x 6-6-6-6-6 reps

conditioning/accessory work (1 round)

nightmares x 10 reps

pause bat wing rows x 10 reps

weighted sit ups x 10 reps

pinch grip isometric plate holds x max. time