general warm up (10 minutes) rotation push ups x 20 reps mountain climbers x 100 reps hollow rocks x 15 reps alternating kettlebell swings x 30 reps specific warm up (5 minutes) weighted dips set up and light practice strength (20 minutes) weighted dips x 7/7/7/7 reps conditioning/accessory work (3 rounds) strict pull ups xContinue reading “Cave Strong-training of the day (TOD)”
Category Archives: fat loss
Cave Strong-training of the day (TOD) for Black (& Blue) Friday
general warm up (10 minutes) Battling Ropes x 100 waves dislocates x 10 reps tin mans x 100 feet tuck jumps x 10 reps specific warm up (10 minutes) Burgener drills snatch-grip high pulls set up and light practice strength (20 minutes) snatch-grip high pulls x 3/3/3/3/3/3/3 reps conditioning/accessory work (2 rounds) snatch-grip recline bar rowsContinue reading “Cave Strong-training of the day (TOD) for Black (& Blue) Friday”
Cave Strong-training of the day (TOD)
general warm up (10 minutes) resistance band pause face pulls x 20 reps dislocates x 10 reps side shuffles x 200 feet traveling broad jumps x 100 feet pause supermans x 15 reps specific warm up (10 minutes) pause back squats set up and light practice strength (20 minutes) pause back squats x 5/5/4/4/3/3 repsContinue reading “Cave Strong-training of the day (TOD)”
Cave Strong-training of the day (TOD)
general warm up (10 minutes) Sanddune hand walks (on fists) x 50 reps resistance band archer pulls x 30/30 reps Adex club halos x 15/15 reps rear bear crawls x 100 feet specific warm up (10 minutes) grappler bar rows set up and light reps strength (20 minutes) grappler bar rows x 10/10/8/8/6/6/4/4 reps conditioning/accessoryContinue reading “Cave Strong-training of the day (TOD)”
Filling the gaps in strength training
At the Cave, we believe in being strong in every direction. If training only involves linear movements, there are gaps. Mace and club training fill in those gaps. We still squat, bench press, deadlift, snatch & clean on a regular basis plus do odd object training. NO GAPS=NO WEAKNESS
Cave Strong-training of the day (TOD)
general warm up (10 minutes) Adex club 2 hand front swings x 30 reps Adex club 2 hand side swings x 15/15 reps push ups x 30 reps jumping jacks x 50 reps mountain climbers x 50 reps specific warm up (5 minutes) Strongman medley >>log “ground-to-overhead”/keg carry/weight plate row set up and light practice strengthContinue reading “Cave Strong-training of the day (TOD)”
Cave Strong-training of the day (TOD)
general warm up (10 minutes) Power Wheel roll outs x 10 reps Inch worms x 50 feet Windshield wipers x 20 rep pause supermans x 10 reps specific warm up (5 minutes) bodyweight medley set up and light practice strength (4 rounds) bodyweight medley>>one round = Grinder Kord one-legged squats x 5/5 reps weighted dips x 5Continue reading “Cave Strong-training of the day (TOD)”
Cave Strong-training of the day (TOD)
general warm up (10 minutes) Battling Ropes x 100 waves Sanddune power steps x 100 reps Adex club side cleans & lateral pull overs x 15/15 reps specific warm up (5 minutes) sled push set up and light work strength (20 minutes) Sled push x 100 feet x 1/1/1/1/1 conditioning/accessory work (2 rounds ) dumbbell calfContinue reading “Cave Strong-training of the day (TOD)”
The bathroom scale is not your friend
The subject of how much people weigh, on the average, now compared to 30 or 40 years ago came up twice this week at the Cave. Yes, overall weight has gone up for both men and women since the 1960s. Perceptions of what “being fat” is have also changed. Back then, where I grew up, itContinue reading “The bathroom scale is not your friend”
Cave Strong-training of the day (TOD)
general warm up (10 minutes) Americanas x 50 reps Sanddune hand walks (fingertips) x 50 reps Adex mace barbarian walking lunges x 100 feet Adex club halos x 15/15 reps specific warm up (5 minutes) weighted push ups, dips, & pull ups set up and light practice strength (4 rounds) weighted push ups, dips, &Continue reading “Cave Strong-training of the day (TOD)”
The Cave 