general warm up (10 minutes) bear crawls x 100 feet leg lifts x 25 reps Adex mace “10-to-2” x 15 reps dips x 10 reps specific warm up (5 minutes) grappler twists set up and light reps strength (20 minutes) grappler twists x 20/16/12/8 reps conditioning/accessory work ( rounds) Adex club side cleans x 40 repsContinue reading “Cave Strong-training of the day (TOD)”
Category Archives: #how to get strong
Cave Strong-training of the day (TOD)
general warm up (10 minutes) resistance band archer pulls x 30/30 reps Adex club barbarian squats x 15 reps (use two clubs) Power Wheel hand walks x 50 feet recline rope climb x 3 specific warm up (5 minutes) grappler close grip rows set up and light reps strength (20 minutes) grappler close grip rowsContinue reading “Cave Strong-training of the day (TOD)”
What type of athlete doesn’t need healthier shoulders?
How about stronger hands, wrists, & forearms? Or maybe improved midline stabilization? Let’s not forget coordination, okay? I can’t think of any, can you? Steel clubs & maces can help in all those areas. Join us this coming Saturday at 11:00am at the Cave and learn from my coach, Don Giafardino.
Cave Strong-training of the day (TOD)
general warm up (10 minutes) rotation push ups x 30 reps dislocates x 10 reps Adex club lateral pull overs x 10/10 reps Zercher sandbag squats x 15 reps specific warm up (5 minutes) bench press set up and light reps strength (20 minutes) bench press x 4/4/4/4/4 reps conditioning/accessory work (2 rounds) strict dumbbellContinue reading “Cave Strong-training of the day (TOD)”
Cave Strong-training of the day (TOD)
general warm up (10 minutes) clock push ups x twice around the clock Adex club inside mills x 20/20 reps alternating leg lifts x 40 reps Adex mace “10-to2” x 20 reps (using competition counting method) traveling broad jumps x 100 feet specific warm up (5 minutes) Burgener drills clean grip high pulls set upContinue reading “Cave Strong-training of the day (TOD)”
Cave Strong-training of the day (TOD)
general warm up (10 minutes) resistance band pull a parts x 100 reps Adex club inside mills x 20/20 reps rear bear crawls x 100 feet Adex mace 360’s x 40 reps specific warm up (5 minutes) weighted pull ups set up and light reps strength (20 minutes) weighted pull ups x 3/3/3/3/3/3/3 reps conditioning/accessoryContinue reading “Cave Strong-training of the day (TOD)”
Cave Strong-training of the day (TOD)
general warm up (10 minutes) kettlebell suitcase swings x 30 reps Adex club front clean & squat x 20 reps recline rope climbs x 3 isometric close grip pull x max effort x 1/1/1 specific warm up (5 minutes) sled push/farmers walk set up and light practice strength (20 minutes) sled push x 50 feetContinue reading “Cave Strong-training of the day (TOD)”
Cave Strong-training of the day (TOD)
general warm up (10 minutes) rotation push ups x 20 reps inch worms x 50 feet tire hurdles x twice through both tires Adex club front clean & squat x 15 reps specific warm up (5 minutes) Burgener drills hang power snatch set up and light reps strength (20 minutes) hang power snatch x 3/3/3/3/3/3/3Continue reading “Cave Strong-training of the day (TOD)”
Cave Strong-training of the day (TOD)
general warm up (10 minutes) Adex club long cycle swipes x 30 reps Adex mace launches x 20 reps tuck jumps x 15 reps plyo push ups x 10 reps medicine ball chest passes x 10 reps specific warm up (5 minutes) bench press set up and light reps strength (20 minutes) bench press xContinue reading “Cave Strong-training of the day (TOD)”
Cave Strong-training of the day (TOD)
In honor of “Dr. Squat” Fred Hatfield, who passed away this weekend, we will be squatting on Monday! general warm up (10 minutes) resistance band pull a parts x 100 reps dislocates x 10 reps kettlebell swings x 50 reps Adex club pull overs x 20 reps Adex club or mace barbarian squats x 20 repsContinue reading “Cave Strong-training of the day (TOD)”
The Cave 