Author Archives: ironcave1

push, pull, carry, & throw –the cornerstones of a solid program

Happy Monday! Time to get after it! I don’t know about you, but I love the basics. They aren’t sexy, but they always get results. That’s what you’re after, right? What exercises do these involve? That would be a huge list, here’s just a few. Sled push, bench press, standing steel mace press are allContinue reading “push, pull, carry, & throw –the cornerstones of a solid program”

Cave Strong-training of the day (TOD) #696

general warmup (15 minutes) long cycles x 40 reps pushups x 25 reps barbarian squats x 20 reps dumbbell pull overs x 12 reps dislocates x 10 reps specific warmup (5 minutes) front squats set up and light practice strength (20 minutes) front squats x 4 reps x 6 sets conditioning/accessory work (2 rounds) squatContinue reading “Cave Strong-training of the day (TOD) #696”

Cave Strong-training of the day (TOD) #695

general warmup ( 15 minutes) resistance band pull a parts x 50 reps resistance band vertical pull a parts x 30 reps rotation pushups x 20 reps hollow rocks x 20 reps specific warmup (5 minutes) “gallows” pullup challenge set up and practice strength (30 minutes) maximum reps around the “gallows” note: each set ofContinue reading “Cave Strong-training of the day (TOD) #695”

Cave Strong-training of the day (TOD) #694

general warmup (15 minutes) dumbbell star complex x 1 dumbbell high pulls x 10/10 reps dumbbell push press x 7/7 reps double dumbbell rack squats x 15 reps specific warmup (5 minutes) sled push/Atlas stone gravity-breakers set up and light practice strength (4 rounds) one round = sled push x 100 feet + Atlas stoneContinue reading “Cave Strong-training of the day (TOD) #694”

Cave Strong-training of the day (TOD) #693

general warmup (15 minutes) resistance pause face pulls x 15 reps Grinder Kord recline rows x 15 reps Power Wheel rollouts x 12 reps traveling broad jumps x 100 feet kettlebell Turkish getups x 3/3 reps specific warmup (5 minutes) dead-stop bench press set up and ligh practice strength (20 minutes) dead-stop bench press xContinue reading “Cave Strong-training of the day (TOD) #693”

Cave Strong-training of the day (TOD) #692

general warmup (15 minutes) kettlebell goblet squats x 15 reps kettlebell Turkish Getups x 4/4 reps long cycles x 30 reps 1/2 kneeling alternating flys x 20 reps specific warmup (5 minutes) rescue dummy carry/gravity-breakers set up and pactice strength (4 rounds) one round = rescue dummy carry x 200 feet + gravity-breakers x 2Continue reading “Cave Strong-training of the day (TOD) #692”