Two exciting things are happening this, month! August 17–We will be at the Vintage Strength Games in Manassas Park, VA (No charge for spectators) August 30-31–We will have a booth at Fit Expo Tampa Please join us at these very cool events!
Author Archives: ironcave1
The Cave is closed until 3pm today
We will still have Open Gym and our regular afternoon/evening classes
Cave Strong-training of the day (TOD) #494
general warm up (10 minutes) Americanas x 50 reps “palms up” pull a parts x 50 reps Sanddune plyo push ups x 12 reps jumping jacks x 50 reps specific warm up (5 minutes) gallows pull up circuit light practice strength (20 minutes) gallows pull up circuit = 3 reps at each station x 4Continue reading “Cave Strong-training of the day (TOD) #494”
Cave Strong-training of the day (TOD) #493
general warm up (10 minutes) dumbbell star complex x 1 chimp walks x 100 feet tin mans x 100 feet Sanddune jumps x 12 reps specific warm up (5 minutes) Burgener drills squat cleans set up and light practice strength (20 minutes) squat cleans x 3 reps x 7 sets conditioning/accessory work (1 round) BulgarianContinue reading “Cave Strong-training of the day (TOD) #493”
Cave Strong-training of the day (TOD) #492
general warm up (10 minutes) Battling Ropes x 100 double waves double dumbbell cleans x 10 reps resistance band diagonal pull a parts x 25/25 reps one-legged hops x 100 feet specific warm up (5 minutes) chain rack pulls set up and light practice (note: pulled from below the knees) strength (20 minutes) chain rackContinue reading “Cave Strong-training of the day (TOD) #492”
Lunch with NFL Strength Coach, Johnny Parker–wisdom from the trenches
I was very blessed and humbled to be invited to meet with Coach Johnny Parker and a number of other coaches/athletes for lunch yesterday. My good friend, USA Weightlifting US International Coach, Rich Lansky set up the meeting with Coach Parker, Stefan Visk (IMG Academy), Shawn Pitcher (IMG Academy), Matt Faller Exercise Science student andContinue reading “Lunch with NFL Strength Coach, Johnny Parker–wisdom from the trenches”
Cave Strong-training of the day (TOD) #491
general warm up (10 minutes) resistance band baseball swings x 25/25 reps clock push ups x twice around the clock kettlebell high pulls x 10/10 reps hollow rocks x 15 reps specific warm up (5 minutes) chain bench press set up and light practice strength (20 minutes) chain bench press x 4 reps x 7Continue reading “Cave Strong-training of the day (TOD) #491”
Cave Strong-training of the day (TOD) #490
general warm up (10 minutes) mountain climbers x 100 reps windshield wipers x 20 reps side shuffles x 200 feet specific warm up (5 minutes) concrete slab carry set up and light reps strength (20 minutes) concrete slab carry x 100 feet x 4 rounds conditioning/accessory work (2 rounds) bandido squats x 20 reps GrinderContinue reading “Cave Strong-training of the day (TOD) #490”
No open gym hours tomorrow, July 25
We will have all of our morning classes, then we will close until 5:30 pm. Our afternoon/evening classes, begin at 5:30 pm.
Cave Strong-training of the day (TOD) #489
general warm up (10 minutes) resistance band pull a parts x 110 reps strict pull ups x 7 reps tin mans x 100 feet Sanddune jumps x 10 reps specific warm up (5 minutes) superset push press/barbell rows set up and light practice strength (4 supersets ) one superset = push press x 4 repsContinue reading “Cave Strong-training of the day (TOD) #489”
The Cave 