Archive for August, 2019

general warm up (10 minutes)

rotation push ups x 20 reps

chimp walks x 50 feet

inch worms x 50 feet

Bulgarian bag 360’s x 12/12 reps
specific warm up (5 minutes)

lateral keg loading set up and light practice

strength (20 minutes)

lateral keg loading x 10/10 reps x 4 sets
conditioning/accessory work (2 rounds)

1 hand farmers walk x 100 feet

Grinder Kord curls x 15 reps

Grinder Kord tricep extensions x 15 reps

The Cave is closed until 3:00 pm today.

We will have Open Gym and afternoon classes

general warm up (10 minutes)

resistance band diagonal pull a parts x 20/20 reps

resistance band push ups x 20 reps

bear hug keg squats x 10 reps

side shuffles x 200 feet
specific warm up (5 minutes)

sled push/farmers walk set up and light practice
strength (4 rounds)

one round = sled push x 50 feet + farmers walk x 50 feet
conditioning/accessory work (2 rounds)

Bulgarian bag 360’s x 10/10 reps

Power Wheel roll outs x 10 reps

strict pull ups x 5 reps

general warm up (10 minutes)

rear bear crawls x 100 feet

resistance band paddling x 20/20 reps

resistance band pause face pulls x 20 reps

resistance band push ups x 20 reps

specific warm up (5 minutes)

push press set up and light practice

strength (20 minutes)

push press x 4 reps x 6 sets

conditioning/accessory work (1 round)

dumbbell hand power snatch x 8/8 reps

Neuro Grip push ups x 10 reps

diamond push ups x 12 reps

recline bar rows x 14 reps

We will be returning from the Vintage Strength Games in Manassas, VA on Monday.

The Cave will reopen on Tuesday.

The Vintage Strength Games went very well, thank GOD!

There will be quite a few more photos and videos posted soon from this epic event.

General warm up (10 minutes)

Dumbbell star complex x 1

Weight plate orbits x 20 reps

Sit ups x 25 reps

Sanddune jumps x 10 reps

Specific warm up (5 minutes)

Trap bar deadlifts set up and light practice

Strength (20 minutes)

Trap bar deadlifts x 8 reps x 4 sets

Conditioning/accessory work (2 rounds)

Barbarian lateral lunges x 20 reps

Resistance band good mornings x 20 reps

general warm up (10 minutes)

double club front swings x 35 reps

2 hand halo squats x 15 reps

supine helicopters x 15/15 reps

resistance band suitcase deadlifts x 20 reps

specific warm up (5 minutes)

dumbbell rows set up and light practice

strength (20 minutes)

dumbbell rows x 10/10 reps x 4 sets

conditioning/accessory work (3 rounds)

dive bomber push ups x 10 reps

recline rope climbs x 3