ironcave1

Cave Strong-training of the day (TOD) #297

general warm up (10 minutes) resistance pull a parts x 100 reps chimp walks x 100 feet push ups x 25 reps specific warm up (5 minutes) super set set up and light practice strength (3 super sets) one super set = dumbbell curls x 10 reps + weight stack push downs x 10 repsContinue reading “Cave Strong-training of the day (TOD) #297”

Cave Strong-training of the day (TOD) #296

general warm up (10 minutes) double club side swings x 30 reps mountain climbers x 50 reps broad jumps x 100 feet specific warm up (5 minutes) sled push/farmers walks set up and light practice strength (4 rounds) one round = sled push x 50 feet + farmers walk x 50 feet conditioning/accessory work (2Continue reading “Cave Strong-training of the day (TOD) #296”

The basics never fail

Cave Strong-training of the day (TOD) #295

general warm up (10 minutes) double club front swings x 50 reps kettlebell rack squats x 15 reps dumbbell hang power snatches x 10/10 reps specific warm up (5 minutes) Zercher sandbag cleans set up and light practice strength (20 minutes) Zercher sandbag cleans x 10-10-10 reps conditioning/accessory work (2 rounds) double dumbbell rows xContinue reading “Cave Strong-training of the day (TOD) #295”

Cave Strong-training of the day (TOD) # 294

general warm up (10 minutes) mountain climbers x 100 reps kettlebell figure 8’s x 50 reps Sanddune jumps x 15 reps specific warm up (5 minutes) high/low sled sprint set up and light practice strength (3 rounds) high/low sled sprint x 200 feet conditioning/accessory work (2 rounds) hanging knee raises x 15 reps Sanddune pushContinue reading “Cave Strong-training of the day (TOD) # 294”

Cave Strong-training of the day (TOD) #293

general warm up (10 minutes) double club swing x 25 reps 2 hand front swing x 25 reps Slider inchworms x 50 feet specific warm up (5 minutes) stone carry set up and light practice strength (4 rounds) stone* carry x 100 feet *substitute keg as needed conditioning/accessory work (2 rounds) Grinder Kord reverse flysContinue reading “Cave Strong-training of the day (TOD) #293”

5 Top Mace Fit Strength Exercises

Get the these challenging Mace Fit exercises here for free! Scroll down when you get there and add these to your current training.

make up test for-Quarterly strength & work capacity tests #1 & #2

General warm up (10 minutes) resistance band pull a parts x 100 reps Sanddune power steps x 100 reps Adex club barbarian pull overs x 25 reps Sanddune push ups x 15 reps specific warm up (5 minutes) bench press test rest as needed specific warm up (5 minutes) deadlift tests **Note: no conditioning/accessory workContinue reading “make up test for-Quarterly strength & work capacity tests #1 & #2”

People are different, don’t coach them like they aren’t

Many different factors are involved in coaching a variety of people. Know your people well and coach them accordingly.

make up test-Cave Strong-quarterly strength & work capacity test #9

General warm up (10 minutes) bear crawls x 100 feet jumping jacks x 50 reps tin mans x 100 feet kettlebell high pulls x 10/10 reps Adex arc 2 hand front cleans x 10 reps specific warm up (5 minutes) Burgener drills squat cleans set up and light practice squat cleans test **Note: no conditioning/accessoryContinue reading “make up test-Cave Strong-quarterly strength & work capacity test #9”