Archive for the ‘cave strong nation’ Category

general warm up (10 minutes)

Adex club inside mills x 15/15 reps

Adex club outside mills x 15/15 reps

barbarian lateral lunges x 20 reps

bear crawls x 100 feet

specific warm up (5 minutes)

grappler twists set up and light practice

strength (20 minutes)

grappler twists x 20-16-12-8 reps

conditioning/accessory work (1 round)

wide grip recline rows x 15 reps

Adex club 2 hand side cleans x 30 reps

misery crawls x 50 feet

general warm up (10 minutes)

Battling Ropes side winders x 50 reps

kettlebell swings x 40 reps

Battling Ropes roll overs x 30 reps

sandbag shouldering x 10/10 reps

specific warm up (5 minutes)

dumbbell rows set up and light practice

strength (20 minutes)

heavy dumbbell rows x 3/3 reps x 7 sets

conditioning/accessory work (2 rounds)

barbarian pull overs x 20 reps

Grinder Kord reverse flys x 15 reps

general warm up (10 minutes)

resistance band pull a parts x 50 reps

“palms up” resistance band pull a parts x 30 reps

Adex club star complex x 1

clock push ups x twice around the clock
specific warm up (5 minutes)

dead stop bench press set up and light practice
strength (20 minutes)

dead stop bench press x 3-3-3-3-3-3-3 reps

conditioning/accessory work (2 rounds)

tri-set tricep complex x 5

Zottman curls x 10 reps

Sanddune push ups x 15 reps

general warm up (10 minutes)

rotation push ups x 20 reps

kettlebell goblet squats x 20 reps

side shuffles x 200 feet

specific warm up (5 minutes)

rear sled pulls set up and light practice

strength (20 minutes)
rear sled pulls x 100 feet x 1-1-1-1

conditioning/accessory work (2 rounds)

weighted step ups x 20 reps

Power Wheel hand walks x 50 feet

general warm up (10 minutes)

suitcase kettlebell swings x 30 reps

Adex club 2 hand side swings x 30 reps

resistance band baseball swings x 20/20 reps

specific warm up (5 minutes)

lateral keg loading set up and light practice

strength (20 minutes)

lateral keg loading x 10/10-10/10-10/10 reps

conditioning/accessory work (2 rounds)

Adex club wood choppers x 15/15 reps

misery crawls x 25 feet

general warm up (10 minutes)

Resistance band pull a parts x 125 reps

rotation push ups x 20 reps

tinmans x 100 feet

Burgener drills

double dumbbell cleans x 10 reps

specific warm up (5 minutes)

squat cleans set up and light practice

strength (20 minutes)

squat cleans x 2 reps x 8* sets

*Note–use P.A.P. right before the last set

conditioning/accessory work (2 rounds)

kettlebell high pulls x 10/10 reps

Zercher sandbag squats x 15 reps