Cave Strong-Black & Blue Friday (TOD) #616

general warmup (15 minutes) barbarian knee walkups x 15 reps battering rams x 15/15 reps clock pushups x once around the clock dumbbell push press x 10/10 reps specific warmup (5 minutes) stone carry & log lift set up and light practice strength (4 rounds) one round=stone carry x 100 feet + log overhead liftContinue reading “Cave Strong-Black & Blue Friday (TOD) #616”

Cave Strong-training of the day (TOD) #615

general warmup (15 minutes) rear bear crawls x 100 feet Power Wheel rollouts x 12 reps long cycles x 35 reps Sanddune jumps x 10 reps specific warmup (5 minutes) bench press set up and light practice strength (20 minutes) bench press x 7 reps x 4 sets conditioning/accessory work (2 rounds) dumbbell pullovers x10Continue reading “Cave Strong-training of the day (TOD) #615”

Cave Strong-training of the day (TOD) #611

general warmup (15 minutes) resistance band suitcase deadlifts x 20 reps Note: put resistance band under a 45lb bumper plate and stand on top for this exercise Bulgarian bag wood choppers x 15/15 reps situps x 25 reps Diamond pushups x 15 reps specific warmup (5 minutes) grappler twists set up and light practice strengthContinue reading “Cave Strong-training of the day (TOD) #611”

Cave Strong-training of the day (TOD) #610

general warmup (15 minutes) kettlebell swings x 50 reps 1 hand dumbbell cleans x 10/10 reps resistance band archer pulls x 25/25 reps Grinder Kord flys x 15 reps specific warmup (5 minutes) dumbbell rows set up and light practice strength (20 minutes) heavy dumbbell rows x 4/4 reps x 6 sets conditioning/accessory work (3Continue reading “Cave Strong-training of the day (TOD) #610”

Cave Strong-training of the day (TOD) #608

general warmup (15 minutes) mountain climbers x 100 reps tin mans x 100 feet side shuffles x 200 feet windshield wipers x 20 reps specific warm up (5 minutes) kettlebell rack squats set up and light practice strength (20 minutes) kettlebell rack squats x 10 reps x 4 sets conditioning/accessory work (2 rounds) Bulgarian bagContinue reading “Cave Strong-training of the day (TOD) #608”

Cave Strong-training of the day (TOD) #602

general warm up (15 minutes) jumping jacks x 50 reps mountain climbers x 100 reps kettlebell cleans x 12/12 reps kettlebell goblet squats x 20 reps specific warm up (5 minutes) CrossCore recline rows set up and light practice strength (20 minutes) CrossCore recline rows x 5 reps x 4 sets conditioning/accessory work (2 rounds)Continue reading “Cave Strong-training of the day (TOD) #602”

Cave Strong-training of the day (TOD) #601

general warm up (15 minutes) weight plate overhead carry x 100 feet sandbag shouldering x 12/12 reps Zercher sandbag squats x 15 reps resistance band baseball swings x 15/15 reps specific warm up (5 minutes) muti-directional sled pulls set up and lightpractice strength (2 rounds) one round = pull 50 feet in each direction front,Continue reading “Cave Strong-training of the day (TOD) #601”

Cave Strong-training of the day (TOD) #599

general warm up (15 minutes) rotation push ups x 20 reps alternating leg lifts x 30 reps dumbbell hang power snatches x 10/10 reps barbarian squats x 15 reps crunches x 25 reps specific warm up (5 minutes) dead-stop bench press set up and light practice strength (20 minutes) dead-stop bench press x 3 repsContinue reading “Cave Strong-training of the day (TOD) #599”

Cave Strong-training of the day (TOD) #596

general warm up (15 minutes) resistance band diagonal pull a parts x 25/25 reps resistance band “palms up” pull a parts x 25 reps kettlebell goblet squats x 20 reps chimp walks x 100 feet Sanddune squats x 15 reps specific warm up (5 minutes) bench press/barbell rows set up and light practice strength (4Continue reading “Cave Strong-training of the day (TOD) #596”