general warm up (10 minutes) AirDyne bike x 10 calories Sanddune push ups x 15 reps Sanddune jumps x 10 reps recline bar rows x 15 reps specific warm up (5 minutes) tire flip/log G-to-O.H. lift set up and light practice strength (4 rounds) one round = tire flip x 3 reps + log G-to-O.H.Continue reading “Cave Strong-training of the day (TOD) #481”
Author Archives: ironcave1
The Adex Arc (short steel mace)is on sale now!
The Arc is one of the most versatile tools we use at the Cave. It can be used to do club exercises or mace exercises. This is a great tool to start your training with! They are American made and guaranteed for life. Buy your Arc here today
Cave Strong-training of the day (TOD) #480
general warm up (10 minutes) resistance band pause face pulls x 20 reps resistance band baseball swings x 20/20 reps keg squats x 5 reps Grinder Kord flys x 15 reps specific warm up (5 minutes) Farmers walk/weighted dips set up and light practice strength (4 rounds) one round = Farmers walk x 50 feetContinue reading “Cave Strong-training of the day (TOD) #480”
Short notice schedule change (today only)
The Cave will be closed until 3pm. Regular classes will be held this afternoon.
Cave Strong-training of the day (TOD) #479
general warm up (10 minutes) double club front swings x 50 reps resistance band pause face pulls x 20 reps diamond push ups x 15 reps alternating rear barbarian lunges x 20 reps specific warm up (5 minutes) Spoto press set up and light practice strength (20 minutes) Spoto press x 4 reps x 6Continue reading “Cave Strong-training of the day (TOD) #479”
Change of pace tonight
No barbells tonight, just dumbbells and a medicine ball
Cave Strong-training of the day (TOD) #478
general warm up (10 minutes) kettlebell figure 8’s to hold x 40 reps recline rope climb x 5 split squat jumps x 20 reps pause super mans x 15 reps specific warm up (5 minutes) Dumbbell complex set up and light practice strength (2 rounds) Dumbbell complex (use two heavy dumbbells for each exercise) oneContinue reading “Cave Strong-training of the day (TOD) #478”
Cave Strong-training of the day (TOD) #477
general warm up (10 minutes) Americanas x 50 reps resistance band archer pulls x 25/25 reps broad jumps x 100 feet rotation push ups x 20 reps specific warm up (5 minutes) dumbbell bench press set up and light practice strength (20 minutes) dumbbell bench press x 5 reps x 5 sets conditioning/accessory work (1round)Continue reading “Cave Strong-training of the day (TOD) #477”
Cave Strong-training of the day (TOD) #476
general warm up (10 minutes) inch worms x 50 feet windshield wipers x 20 reps resistance band push ups x 15 reps 1 legged hops x 100 feet specific warm up (5 minutes) Zercher squats set up and light practice (Note: Use a barbell) strength (20 minutes) Zercher squats x 3 reps x 7 setsContinue reading “Cave Strong-training of the day (TOD) #476”
Basics again (and again)
The Cave 