Archive for the ‘cave strong’ Category

general warm up (10 minutes)

bear crawls x 100 feet

grave digger rear lunges x 10/10 reps

windshield wipers x 30 reps

1 legged hops x 100 feet

specific warm up (5 minutes)

sled push/farmers walk set up and light practice

strength (4 rounds)

one round = sled push x 50 feet + famers walk x 50 feet

conditioning/accessory work (2 rounds)

1 hand keg carry x 100 feet

Zercher sandbag cleans x 15 reps

 

general warm up (10 minutes)

resistance band pause face pulls x 20 reps

dumbbell star complex x 1

barbarian split squats x 12/12 reps

specific warm up (5 minutes)

bench press set up and light practice

strength (20 minutes)

bench press x 2 reps x 8 sets

conditioning/accessory work (1 round)

Tri-set Tricep complex x 4

Sanddune push ups x 20 reps

dumbbell rows x 8/8 reps

wrist roller x max. reps

2019-06-08 00.29.22

Matt (left) came to the Cave about 3 years ago. He walked in the door strong and fit already.

Though being seriously wounded in combat,  his unit, the 82nd Airborne, would be  proud to see what he has accomplished here at the Cave.

Matt’s enthusiasm, strength, power, and humor all added much to all of our training through his example.

I count myself a blessed man, to have worked with Matt the last few years.

I pray that the Lord will watch over him, his young son,  soon to be, new bride as they start the next chapters in their lives.

Too many people give up when things get hard.

They will exist in mediocrity.

Others dig deep and get it done!



general warm up (10 minutes)

weight plate orbits x 25 reps

recline rope climbs x 5

Sanddune power steps x 100 reps

rotation push ups x 20 reps

specific warm up (5 minutes)

strict barbell press set up and light practice

strength (20 minutes)

strict barbell press x 4 reps x 6 sets

conditioning/accessory work (2 rounds)

elevated push ups x 15 reps

resistance band tricep push downs x 25 reps

 

general warm up (10 minutes)

clock push ups x twice around the clock

alternating kettlebell swings x 30 reps

leg lifts x 20 reps

“palms up” pull a parts x 40 reps

specific warm up (5 minutes)

strict weighted pull ups set up and light practice

strength (20 minutes)

strict weighted pull ups x 2 reps x 8 sets

conditioning/accessory work (2 rounds)

dips x 10 reps

resistance band paddling x 20/20 reps

 

 

general warm up (10 minutes)

inch worms x 50 feet

misery crawls x 50 feet

dumbbell push press x 10/10 reps

Battling Ropes roll overs x 25 reps
specific warm up (5 minutes)

forward sled pulls set up and light practice

strength (20 minutes)

forward sled pulls x 100 feet x 4 rounds

conditioning/accessory work (3 rounds)

resistance band hamstring curls x 20 reps

side planks x max. time each side