May 2019 – The Cave

The Cave is closed May 30-31

Regular schedule resumes on Monday. The only training that will still be done is Iron Brotherhood on Saturday

Cave Strong-training of the day (TOD) #413

general warm up (10 minutes) resistance band pull a parts x 100 reps kettlebell figure 8’s to hold x 30 reps jumping jacks x 50 reps Sanddune push ups x 15 reps specific warm up (5 minutes) dead stop bench press set up and light practice strength (20 minutes) dead stop bench press x 4Continue reading “Cave Strong-training of the day (TOD) #413”

Stay ready and you won’t have to get ready

It’s Memorial Day in the U.S., a day of remembrance for those who have given their lives defending our country. There are many Veterans in my family, Marines, Navy, Coast Guard, Army. About half of them served during World War II and have passed away over the years. They will never be forgotten! We willContinue reading “Stay ready and you won’t have to get ready”

Cave Strong-training of the day (TOD) #412

general warm up (10 minutes) resistance band suitcase deadlifts x 20 reps Adex club wood choppers x 15/15 reps Zercher sandbag cleans x 12 reps recline rope climbs x 5 specific warm up (5 minutes) sled push/farmers walk set up and light practice strength (4 rounds) 1 round = sled push x 50 feet +Continue reading “Cave Strong-training of the day (TOD) #412”

Cave Strong-training of the day (TOD) #411

general warm up (10 minutes) resistance band pause face pulls x 20 reps dumbbell star complex x 1 Power Wheel roll puts x 10 reps pike push ups x 10 reps specific warm up (5 minutes) Z press set up and light practice strength (20 minutes) Z press x 3 reps x 4 sets conditioning/accessoryContinue reading “Cave Strong-training of the day (TOD) #411”

Cave Strong-training of the day (TOD) #410

general warm up (10 minutes) kettlebell figure 8’s to hold x 25 reps resistance band baseball swings x 20/20 reps Grinder Kord reverse fly x 15 reps keg squats x 10 reps specific warm up (5 minutes) bench press set up and light practice strength (20 minutes) bench press x 3 reps x 5 sets**Continue reading “Cave Strong-training of the day (TOD) #410”

The big kahuna has arrived!

[MAY MACE CHALLENGE #4] Barbarian Gladiator 360 Mace Flow Channel your inner gladiator and get a great start to get mace flowing with this initial multi-Movement mace combination! A definite smoker of intensifying progression! Mace Barbarian Back Lunge to 360 Swing Repeat the following: >:60 Right, :60 Left >:60 Right, :60 Left >:30 Right, :30Continue reading “The big kahuna has arrived!”

Heavy mace isometrics

Cave Strong-training of the day (TOD) #409

general warm up (10 minutes) weight plate orbits x 15/15 reps weight plate strict front raises x 10 reps resistance band diagonal pull a parts x 25/25 reps strict pull ups x 5 reps specific warm up (5 minutes) grappler twists set up and light practice strength (20 minutes) grappler twists x 20-20-20 reps conditioning/accessoryContinue reading “Cave Strong-training of the day (TOD) #409”

Cave Strong-training of the day (TOD) #408

general warm up (10 minutes) kettlebell figure 8’s to hold x 30 reps resistance band baseball swings x 20/20 reps resistance band suitcase deadlifts x 20 reps specific warm up (5 minutes) Pendlay rows set up and light practice strength (20 minutes) Pendlay rows x 4 reps x 6 sets conditioning/accessory work (2 rounds) sandbagContinue reading “Cave Strong-training of the day (TOD) #408”