general warmup (15 minutes) kettlebell goblet squats x 10 reps sledge hammer strikes x 15/15 reps tire flips x 7 reps 1 legged hops x 100 feet specific warmup (5 minutes) Sumo axle deadlifts set up and light practice (use double overhand grip) strength (20 minutes) Sumo axle deadlifts x 2 reps x 10 setsContinue reading “Cave Strong-training of the day (TOD) #746”
Author Archives: ironcave1
Upcoming events/schedule changes
1-No Wednesday 5:30 or 6:30pm classes due to Christmas party 2-Men, kick off the New Year at our first Iron Brotherhood gathering on January 1, 2022. Bring a friend. Lift big, eat big! We’ll be chowing down at Mission BBQ! 3-Our Quarterly Strength & Work Capacity Tests start on January 3, 2022
Cave Strong-training of the day (TOD) #745
general warmup (15 minutes) rotation pushups x 20 reps dumbbell hang power snatches x 8/8 reps 1 legged hops x 100 feet dislocates x 10 reps Burgener drills specific warmup (5 minutes) squat cleans set up and light practice strength (20 minutes) squat cleans x 4 reps x 6 sets conditioning/accessory work (1 round) pauseContinue reading “Cave Strong-training of the day (TOD) #745”
Simple basics once again
Basics never fail. They are time-tested.
Cave Strong-training of the day (TOD) #744
general warmup (15 minutes) windshield wipers x 20 reps Sanddune plyo pushups x 10 reps pause** split squat jumps x 4/4 reps **3 second pause at the bottom before each jump dumbbell star complex x 2 specific warmup (5 minutes) bench press set up and light practice strength (20 minutes) bench press x 3 repsContinue reading “Cave Strong-training of the day (TOD) #744”
These bells aren’t ringing, even during the holidays
Kettlebells and dumbbells are tremendous strength-building tools. Don’t neglect using them!
Almost 63 years young and going strong
Cave Strong-training of the day (TOD) #743
general warmup (15 minutes) walking kettlebell front swings x 100 feet Grinder Kord reverse flys x 15 reps Grinder Kord flys x 15 reps strict pullups x 10 reps resistance band baseball swings x 20/20 reps Sanddune jumps x 10 reps specific warmup (5 minutes) double kettlebell rack squats set up and light practice strengthContinue reading “Cave Strong-training of the day (TOD) #743”
Cave Strong-training of the day (TOD) #742
general warmup (15 minutes) sandbag Zercher squats x 15 reps recline rope rows x 10/10 reps dumbbell pull overs x 12 reps inch worms x 50 feet elevated pushups x 10 reps specific warmup (5 minutes) double chain strict presses set up and light practice strength (20 minutes) double chain strict presses x 5 repsContinue reading “Cave Strong-training of the day (TOD) #742”
Cave Strong-training of the day (TOD) #741
general warmup (15 minutes) Power wheel rollouts x 12 reps chimp walks x 100 feet tin mans x 100 feet bandido squat jumps x 12 reps specific warmup (5 minutes) rack pulls set up and light practice strength (20 minutes) heavy rack pulls x 2 reps x 7 sets conditioning/accessory work (1 round) sandbag goodContinue reading “Cave Strong-training of the day (TOD) #741”
The Cave 