Cave Strong-training of the day (TOD) #732

general warmup (15 minutes) tin mans x 100 feet 1 legged hops x 100 feet hi/lo sled push x 100 feet sanddune plyo pushups x 10 reps dumbbell push press x 7/7 reps specific warmup (5 minutes) find a weight you can do 10 reps with then bench press cluster set light practice strength (7Continue reading “Cave Strong-training of the day (TOD) #732”

Cave Strong-training of the day (TOD) #730

general warmup (15 minutes) rotation pushups x 25 reps 45 to 90 degree leg lifts x 25 reps grave digger rear lunges x 10/10 reps pause supermans x 15 reps specific warmup (5 minutes) weighted pullups/lat pull downs set up and light practice strength (7 rounds) one round = weighted pullups or lat pull downsContinue reading “Cave Strong-training of the day (TOD) #730”

Cave Strong-training of the day (TOD) #729

general warmup (15 minutes) 1 hand kettlebell swings x 20/20 reps kettlebell figure 8’s to hold x 30 reps kettlebell goblet squats x 20 reps Power Wheel rollouts x 10 reps specific warmup (5 minutes) Zercher axle squats set up and light pracice strength (20 minutes) Zercher axle squats x 4 reps x 6 setsContinue reading “Cave Strong-training of the day (TOD) #729”

Cave Strong-training of the day (TOD) #728

general warmup (15 minutes) resistance band diagonal pull a parts x 20/20 reps lat pull downs x 10 reps seated chest press x 10 reps chimp walks x 100 feet 1 legged hops x 100 feet specific warmup (5 minutes) 1 arm dumbbell bench press set up and light practice strength (20 minutes) 1 armContinue reading “Cave Strong-training of the day (TOD) #728”

Cave Strong-training of the day (TOD) #727

general warmup (15 minutes) dumbbell star complex x 1 weighted situps x 10 reps strict pullups x 8 reps mad monkey jumps x 100 feet isometric neutral grip pull x max effort x 3 reps specific warmup (5 minutes) sled push/frame carry set up and light practice strength (4 rounds) one round = sled pushContinue reading “Cave Strong-training of the day (TOD) #727”

Cave Strong-training of the day (TOD) #724

general warmup (15 minutes) Grinder Kord reverse flys x 15 reps Power Wheel rollouts x 12 reps medicine ball throw and chase x 10 reps sandbag shouldering x 20 reps specific warmup (5 minutes) Atlas stone lifts set up and light practice strength (20 minutes) Atlas stone lifts x 2 reps x 6 sets conditioning/accessoryContinue reading “Cave Strong-training of the day (TOD) #724”

Cave Strong-training of the day (TOD) #720

general warmup (15 minutes) flutter kicks x 150 reps clock pushups x twice around the clock barbarian knee walkups x 20 reps Sanddune jumps x 12 reps specific warmup (5 minutes) push press set up and light practice strength (20 minutes) push presses x 5 reps x 5 sets conditioning/accessory work (2 rounds) weighted calfContinue reading “Cave Strong-training of the day (TOD) #720”

Cave Strong-Hard Labor Day-training of the day (TOD) #715

general warmup (15 minutes) bear hug keg squats x 7 reps keg power press x 7 reps dumbbell star complex x 1 kettlebell figure 8’s to hold x 25 reps specific warmup (5 minutes) set up and light practice strength (5 supersets) one superset = bench press x 5 reps + barbell row x 5Continue reading “Cave Strong-Hard Labor Day-training of the day (TOD) #715”

Cave Strong-training of the day (TOD) #713

general warmup (15 minutes) rear bear crawls x 50 feet bear crawls x 50 feet jumping jacks x 50 reps clock pushups x once around the clock specific warmup (5 minutes) Zercher sandbag squats set up and light practice strength (20 minutes) Zercher sandbag squats x 7 reps x 5 sets conditioning/accessory work (2 rounds)Continue reading “Cave Strong-training of the day (TOD) #713”

Cave Strong-training of the day (TOD) #702

general warmup (15 minutes) resistance band pull a parts x 75 reps kettlebell figure 8’s to hold x 30 reps kettlebell high pulls x 10/10 reps rear bear crawls x 50 feet bear crawls x 50 feet Sanddune plyo pushups x 10 reps specific warmup (5 minutes) bench press set up and light practice strengthContinue reading “Cave Strong-training of the day (TOD) #702”