general warmup (15 minutes) crunches x 35 reps pause supermans x 15 reps barbarian rear lunges x 20 reps Sanddune jumps x 12 reps specific warmup (5 minutes) Grinder Kord complex set up and practice strength (4 supersets) one superset = flys x 10 reps + reverse flys x 10 reps conditioning/accessory work (2 rounds)Continue reading “Cave Strong-training of the day (TOD) #671”
Monthly Archives: April 2021
no brain, no gain beats no pain, no gain
Everyone in the somewhat civilzed world has heard the mantra “no pain, no gain” for decades. Many of us, myself included, have taken that approach and often paid for it later. Am I saying we shouldn’t push super hard in our training? No, not at all! We should attack our training with focused effort butContinue reading “no brain, no gain beats no pain, no gain”
New BBQ place for Iron Brotherhood!
This is where we will be feasting after the heavy lifting this Saturday at Iron Brotherhood. View Post
Cave Strong-training of the day (TOD) #670
general warmup (15 minutes) clock pushups x once around the clock situps x 30 reps high/low sled push x 200 feet Zercher sandbag cleans x 10 reps specific warmup (5 minutes) isometric pull/deadlift set up and practice strength (4 rounds) one round = isometric pulls x 2 reps + deadlifts x 4 reps conditioning/accessory workContinue reading “Cave Strong-training of the day (TOD) #670”
Cave Strong-training of the day (TOD) #669
general warmup (15 minutes) mountain climbers x 80 reps alternating leg lifts x 20 reps Russian plank walkups x 12 reps dumbbell hang power snatches x 10/10 reps specific warmup (5 minutes) bench press set up and light practice find a weight you can do 10 reps with strength (3 rest pause sets) one restContinue reading “Cave Strong-training of the day (TOD) #669”
a killer combo–pullovers & cleans
Real quick here’s a good way bang out some good hard training fast. You can do this with steel clubs, dumbbells, or barbells. Name your “poison.” We did them with heavy steel clubs recently and it was tough: Heavy Gama casts x 10 reps supersetted with heavy 2 hand front cleans x 10 reps. 3Continue reading “a killer combo–pullovers & cleans”
Cave Strong-training of the day (TOD) #668
general warmup (15 minutes) mountain climbers x 100 reps 45 to 90 degree leg lifts x 20 reps pause supermans x 15 reps barbarian lateral lunges x 20 reps specific warmup (5 minutes) sled pull set up and light practice strength (4 rounds) one round =forward sled pull x 50 feet + rear sled pullContinue reading “Cave Strong-training of the day (TOD) #668”
Cave Strong-training of the day (TOD) #667
general warmup (15 minutes) pushups x 30 reps recline rope climb x 5 sandbag shouldering x 10/10 reps weighted situps x 10 reps specific warmup (5 minutes) Atlas stone lifts setup and practice strength (20 minutes) Atlas stone lifts x 3 reps x 5 sets conditioning/accessory work (3 rounds) grappler bar close grip rows xContinue reading “Cave Strong-training of the day (TOD) #667”
Cool road trip up to Tampa Atlas Stones today!
I was pretty psyched to finally find an Atlas stone supplier within reasonable driving distance from the Cave and the prices were great. There was some real heavy rain on the way up, but who cares. It was a worthwhile trip. Aaron (on the left) is the owner of Tampa Atlas Stones. Shane (on theContinue reading “Cool road trip up to Tampa Atlas Stones today!”
Cave Strong-training of the day (TOD) #665
general warmup (15 minutes) kettlebell suitcase swings x 30 reps medicine ball chest passes x 10 reps resistance band 1 hand pause face pulls x 10/10 reps diamond pushups x 15 reps 1 legged hops x 100 feet specific warmup (5 minutes) dead-stop bench press set up and light practice strength (20 minutes) dead-stop benchContinue reading “Cave Strong-training of the day (TOD) #665”
The Cave 