Archive for November, 2019

{note: For those out of town on  Friday, you get to do this on Monday}

general warm up (10 minutes)

weight plate orbits x 20 reps

mountain climbers x 100 reps

barbarian squats x 20 reps

resistance band pull a parts x 100 reps

specific warm up (5 minutes)

set up and light practice

strength (4 rounds)

1 round=farmers walk x 100 feet + Strongman log overhead lift x 5 reps +  weighted sit ups x 5 reps

conditioning/accessory work (2 rounds)

pause supermans x 10 reps

windshield wipers x 20 reps

2 hand side swings x 30 reps


2019-11-25 09.37.35

I am very proud of this young man! He has come so far over the last three years.

When he first came to the Cave, I gave him a simple bodyweight assessment which he did very poorly on. He has worked very hard and has made solid progress.

As I always say, “The results follow the work. It’s just that simple.”

general warm up (10 minutes)

resistance band archer pulls x 20/20 reps

recline rope climb x 4

Bulgarian bag wood choppers x 10/10 reps

tin mans x 100 feet

1 legged hops x 100 feet

specific warm up (5 minutes)

loaded wheelbarrow push set up and light practice

strength (20 minutes)

loaded wheelbarrow push x 200 feet x 4 rounds

conditioning/accessory work (2 rounds)

dumbbell hang power snatch  x 5/5 reps

Bulgarian bag 360’s x 10/10 reps

sledge hammer strikes x 10/10 reps

general warm up (10 minutes)

double club front swings x 50 reps

weight plate overhead walking lunges x 100 feet

mountain climbers x 80 reps

kettlebell V presses x 10 reps

specific warm up (5 minutes)

weighted dips set up and light practice

strength (20 minutes)

weighted dips x 3 reps x 7 sets

conditioning/accessory work (2 rounds)

Sanddune push ups x 15 reps

2 hand side swing x 30 reps



Get “Cave Strong” all over

Posted: November 25, 2019 in Uncategorized

general warm up (10 minutes)

diagonal resistance band pull a parts x 30/30 reps

sandbag shouldering x 10/10 reps

strict weight plate front raises x 15 reps

resistance band suitcase deadlifts x 10 reps

specific warm up (5 minutes)

rack pulls set up and light practice

strength (20 minutes)

heavy rack pulls x 2 reps x 5 sets

conditioning/accessory work (2 rounds)

double dumbbell push press x 10 reps

dumbbell pull overs x 10 reps

Note: after both rounds are complete do max. reps with Captains of Crush grippers with each hand twice