Cave Strong-training of the day (TOD) #649

general warmup (15 minutes) medicine ball chest passes x 12 reps tire flips x 5 reps revolver pushups x 20 reps 45 to 90 degree leg lifts x 20 reps traveling broad jumps x 100 feet specific warmup (5 minutes) board press set up and light practice strength (4 rounds) board presses x 3 repsContinue reading “Cave Strong-training of the day (TOD) #649”

Cave Strong-training of the day (TOD) #647

general warmup (15 minutes) bear crawls x 50 feet chimp walks x 50 feet tin mans x 100 feet Sanddune jumps x 15 reps specific warmup (5 minutes) belt squats set up and light practice strength (20 minutes) belt squats x 5 reps x 5 sets conditioning/accessory work (2 rounds) weighted step ups x 10/10Continue reading “Cave Strong-training of the day (TOD) #647”

PAP works like crazy (and I don’t mean your grandpa)

You might be thinking “What or who the heck is PAP?” Great question! PAP isn’t a “who”. PAP is super simple way to increase your heavy lifts. PAP stands for post activation potentiation. That explanation doesn’t help much so here’s the deal. I learned about PAP from Travis Mash a couple of years ago. ItContinue reading “PAP works like crazy (and I don’t mean your grandpa)”

Ed Coan looked me in the eye and said

Wait! Do you mean the legendary Ed Coan aka the G.O.A.T.? Yup absolutely! It’s not like me and Ed hang out together. He ran a Powerlifting Workshop hosted by my buddy at CrossFit Havoc. I’m telling you the lifters who came were very well-known in this area, wow! I think I was the smallest andContinue reading “Ed Coan looked me in the eye and said”

Cave Strong-training of the day (TOD) #646

general warmup (15 minutes) resistance band pull a parts x 100 rep Power Wheel rollouts x 12 reps dumbbell hang power snatches x 10/10 reps pause supermans x 15 reps specific warmup (5 minutes) incline bench press set upand light practice strength (20 minutes) incline bench press x 3 reps x 7 sets conditioning/accessory workContinue reading “Cave Strong-training of the day (TOD) #646”

Cave Strong-training of the day (TOD) #645

general warmup (15 minutes) weight plate orbits x 15/15 reps resistance band vertical pull a parts 35 reps resistance band archer pulls x 20/20 reps kettlebell figure 8’s to hold x 25 reps 1 legged hops x 100 feet specific warmup (5 minutes) strict barbell press set up and light practice strength (20 minutes) strictContinue reading “Cave Strong-training of the day (TOD) #645”

KEG PARTY AT THE CAVE

No, not that kind of keg party! This is actually a healthy kind of keg party About 4 rounds of this will get your heart pumping for sure!

The results follow the work

It’s just that simple. No magic, no secrets, no fluff, no nonsense. Just do the work, period.

Cave Strong-training of the day (TOD) #644

general warmup (15 minutes) Grinder Kord recline rows x 15 reps Grinder Kord flys x 15 reps overhead weight plate carry x 100 feet weight plate strict front raises x 12 reps specific warmup (5 minutes) lateral keg loading/keg squats set up and light practice strength (4 rounds) one round = lateral keg loading xContinue reading “Cave Strong-training of the day (TOD) #644”

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”