Cave Strong-training of the day (TOD) #671

general warmup (15 minutes) crunches x 35 reps pause supermans x 15 reps barbarian rear lunges x 20 reps Sanddune jumps x 12 reps specific warmup (5 minutes) Grinder Kord complex set up and practice strength (4 supersets) one superset = flys x 10 reps + reverse flys x 10 reps conditioning/accessory work (2 rounds)Continue reading “Cave Strong-training of the day (TOD) #671”

Cave Strong-training of the day (TOD) #669

general warmup (15 minutes) mountain climbers x 80 reps alternating leg lifts x 20 reps Russian plank walkups x 12 reps dumbbell hang power snatches x 10/10 reps specific warmup (5 minutes) bench press set up and light practice find a weight you can do 10 reps with strength (3 rest pause sets) one restContinue reading “Cave Strong-training of the day (TOD) #669”

Cave Strong-quarterly strength & work capacity tests #1 & #2

General warm up (10 minutes)resistance band pull a parts x 100 repsSanddune power steps x 100 repsAdex club barbarian pull overs x 25 repsSanddune push ups x 15 repsspecific warm up (5 minutes)bench press testrest as neededspecific warm up (5 minutes)deadlift tests**Note: no conditioning/accessory work during tests**

Cave Strong-training of the day (TOD) #643

general warmup (15 minutes) mountain climbers x 75 reps resistance band baseball swings x 15/15 reps Power Wheel rollouts x 12 reps Resistance band pull a parts 75 reps specific warmup (5 minutes) seated chest press set up and light practice strength (20 minutes) seated chest press x 10 reps x 4 sets conditioning/accessory workContinue reading “Cave Strong-training of the day (TOD) #643”

Cave Strong-training of the day (TOD) #640

general warmup (15 minutes) clock pushups x twice around the clock 1 hand resistance band pause face pulls x 10/10 reps recline rope climb x traveling broad jumps x 100 feet specific warmup (5 minutes) dumbbell Ahrens press set up and light practice strength (20 minutes) dumbbell Ahrens press x 4 reps x 7 setsContinue reading “Cave Strong-training of the day (TOD) #640”

Cave Strong-training of the day (TOD) #634

general warmup (15 minutes) chimp walks x 100 feet 1 legged hops x 100 feet side shuffles x 200 feet 45 to 90 degree leg lifts x 20 reps specific warmup (5 minutes) Meadows rows set up and light practice strength (20 minutes) Meadows rows x 5/5 reps x 5 sets conditioning/accessory work (2 rounds)Continue reading “Cave Strong-training of the day (TOD) #634”

Cave Strong-training of the day (TOD) #633

general warmup (15 minutes) overhead weight plate carry x 100 feet Sanddune jumps x 10 reps parallette pushups x 12 reps Zercher sandbag split squats x 8/8 reps recline rope climbs x 5 specific warmup (5 minutes) neutral grip bench press set up and light practice strength (20 minutes) neutral grip bench press x 4Continue reading “Cave Strong-training of the day (TOD) #633”

“IF YOU CAN’T MEASURE IT, YOU CAN’T IMPROVE IT.”–Peter Drucker

Happy New Year! You might have stayed up way too late or have a hangover, but it’s a new day, a new year, and a new decade anyhow. Time to get cranking on those workouts! Hopefully you kept a training journal last year so you know what your starting point is now. What you don’tContinue reading ““IF YOU CAN’T MEASURE IT, YOU CAN’T IMPROVE IT.”–Peter Drucker”

Quarterly Strength & Work Capacity Tests #5 & #6

General warm up (10 minutes)Sanddune power steps x 50 repsAdex club inside mills x 15/15 repsAdex club outside mills x 15/15 repsdislocates x 10 repsSanddune split squats x 10/10 repsspecific warm up (5 minutes)back squat testrest as neededspecific warm up (5 minutes)dips test**Note: no conditioning/accessory work during tests**

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”