Author Archives: ironcave1

Cave Strong-training of the day (TOD)

general warm up (10 minutes) Adex club side cleans x 40 reps Adex club front clean & squat x 20 reps Adex mace BTN stretch x 60 seconds each side tuck jumps x 10 reps specific warm up (5 minutes) Burgener drills squat cleans set up and light reps strength (20 minutes) squat cleans xContinue reading “Cave Strong-training of the day (TOD)”

Cave Strong-training of the day (TOD)

general warm up (10 minutes) rotation push ups x 20 reps Adex club 2 hand mills x 15/15 reps Zercher sandbag cleans x 10 reps dumbbell push press x 10/10 reps specific warm up (5 minutes) weighted dips set up and light reps strength (20 minutes) weighted dips x 4/4/4/4/4/4 reps conditioning/accessory work (2 rounds) weightedContinue reading “Cave Strong-training of the day (TOD)”

Giving 100% every time gets results, but sometimes the results are different than what you expected

Nothing less than 100% effort is allowed in my gym, and I mean nothing less! It doesn’t matter if the weight is light or heavy or just bodyweight, you are required to give it all you have. That is the way of the Cave! Here’s what tests your commitment and self-discipline: You give 100% onceContinue reading “Giving 100% every time gets results, but sometimes the results are different than what you expected”

Cave Strong-training of the day (TOD)

general warm up (10 minutes) resistance band pull a parts x 100 reps Adex club inside mills x 20/20 reps rear bear crawls x 100 feet Adex mace 360’s x 40 reps specific warm up (5 minutes) weighted pull ups set up and light reps strength (20 minutes) weighted pull ups x 3/3/3/3/3/3/3 reps conditioning/accessoryContinue reading “Cave Strong-training of the day (TOD)”

Cave Strong-training of the day (TOD)

general warm up (10 minutes) Adex club halos x 15/15 reps resistance band archer pulls x 25/25 reps Adex club side clean & lateral pull over x 10/10 reps kettlebell goblet squats x 20 reps heavy double palm strikes x 10 reps specific warm up (5 minutes) bench press set up and light reps strengthContinue reading “Cave Strong-training of the day (TOD)”

Cave Strong-training of the day (TOD)

general warm up (10 minutes) kettlebell suitcase swings x 30 reps Adex club front clean & squat x 20 reps recline rope climbs x 3 isometric close grip pull x max effort x 1/1/1 specific warm up (5 minutes) sled push/farmers walk set up and light practice strength (20 minutes) sled push x 50 feetContinue reading “Cave Strong-training of the day (TOD)”

“A common struggle builds an uncommon bond”

This is the motto for our men’s weightlifting club called Iron Brotherhood One of the reasons this club was formed was to bring guys together through various types of strength training. Many guys are totally isolated these days, except the “fake world” of social media. Men left to themselves often times self-destruct. They go home veryContinue reading ““A common struggle builds an uncommon bond””

Excellence in training is achieved by doing what others won’t

You hear the phrase, “Do what you love!” pretty often. It’s popular and safe and cushy. However, that is  not the path to progress. Doing what must be done is what gets results, whether you love it at the moment or not. Force of will is needed to do what you just don’t feel likeContinue reading “Excellence in training is achieved by doing what others won’t”

Cave Strong-training of the day (TOD)

general warm up (10 minutes) rotation push ups x 20 reps inch worms x 50 feet tire hurdles x twice through both tires Adex club front clean & squat x 15 reps specific warm up (5 minutes) Burgener drills hang power snatch set up and light reps strength (20 minutes) hang power snatch x 3/3/3/3/3/3/3Continue reading “Cave Strong-training of the day (TOD)”