Author Archives: ironcave1

Cave Strong-training of the day (TOD)

general warm up (10 minutes) rotation push ups x 30 reps dislocates x 10 reps Adex club lateral pull overs x 10/10 reps Zercher sandbag squats x 15 reps specific warm up (5 minutes) bench press set up and light reps strength (20 minutes) bench press x 4/4/4/4/4 reps conditioning/accessory work (2 rounds) strict dumbbellContinue reading “Cave Strong-training of the day (TOD)”

Cave Strong-training of the day (TOD)

general warm up (10 minutes) kettlebell figure 8’s x 50 reps kettlebell suitcase swings x 35 reps Adex club side clean & lateral pull over x 10/10 reps Adex mace 360’s x 40 reps specific warm up (5 minutes) “gallows challenge” strict pull ups strength (20 minutes) “gallows challenge” strict pull ups x maximum  repsContinue reading “Cave Strong-training of the day (TOD)”

Immunity to learning is its own punishment

Voluntary ignorance is a choice, a very bad choice; yet, people make that bad choice every day. Usually it is driven by ego, which is in turn driven by fear. If you “freeze” and refuse to adapt, you get swallowed up in the backwash of those who were aware of the changes and took action,Continue reading “Immunity to learning is its own punishment”

Cave Strong-training of the day (TOD)

general warm up (10 minutes) Adex club front clean & pull over x 20 reps Adex club side cleans x 40 reps tin mans x 10  feet rear bear crawls x 100 feet specific warm up (5 minutes) High/Low sled push set up and light practice strength (20 minutes) High/Low sled push x 200 feetContinue reading “Cave Strong-training of the day (TOD)”

Cave Strong-training of the day (TOD)

general warm up (10 minutes) mountain climbers x 100 reps kettlebell swings x 50 reps Adex club pull overs x 25 reps elevated push ups x 15 reps specific warm up (5 minutes) bench press set up and light reps strength (20 minutes) bench press x 3/3/3/3/3 reps conditioning/accessory work (3 rounds) Ahrens press xContinue reading “Cave Strong-training of the day (TOD)”

Cave Strong-training of the day (TOD)

general warm up (10 minutes) clock push ups x twice around the clock Adex club inside  mills x 20/20 reps alternating leg lifts x 40 reps Adex mace “10-to2” x 20 reps (using competition counting method) traveling broad jumps x 100 feet specific warm up (5 minutes) Burgener drills clean grip high pulls set upContinue reading “Cave Strong-training of the day (TOD)”

Lifting heavy is great, but can you move well also?

We are a strength-based gym. Everything we do centers on getting strong! That doesn’t mean you should be  limited to only picking up heavy stuff or pushing it.   I expect all of our athletes to be able to express that strength through quality movement. Jumping is one of those movements, as shown above. Being ableContinue reading “Lifting heavy is great, but can you move well also?”