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) #588

general warm up (15 minutes) mountain climbers x 50 reps leg scissors x 25 reps Sanddune jumps x 12 reps Sanddune push ups x 12 reps specific warm up (5 minutes) front sled pulls set up and light practice strength (5 rounds) front sled pulls x 100 feet conditioning/accessory work (2 rounds) 45 to 90Continue reading “Cave Strong-training of the day-(TOD) #588”

HOW A LADY BIKER STAYS LIFELONG STRONG

Jaz is an avid Harley-Davidson rider at 61 years young. She is also a very dedicated athlete and has trained at the Cave Gym 3 times a week for the last 5 years or so. Her dedication pays off every day!

Cave Strong-training of the day (TOD) #571

general warm up (15 minutes) weight plate orbits x 15/15 reps clock push ups x once around the clock Grinder Kord recline rows x 15 reps specific warm up (5 minutes) barbell rows/DB curls set up and light practice strength (4 rounds) one round = barbell rows x 8 reps + double dumbbell curls xContinue reading “Cave Strong-training of the day (TOD) #571”

GREAT COMEBACK AFTER AN INJURY

This guy didn’t get hurt at the Cave, I think he did it at work or at home. Anyway, he missed aout two months of training. During our Quarterly Strength & Work Capacity Tests all his scores were lower than before his injury, which is to be expected. However, when he went for his maxContinue reading “GREAT COMEBACK AFTER AN INJURY”

Cave Strong-quarterly strength & work capacity tests 9 & 10

general warm up (15 minutes) bear crawls x 100 feet jumping jacks x 50 reps tin mans x 100 feet kettlebell high pulls x 10/10 reps Arc 2 hand front cleans x 10 reps Burgener drills specific warm up (5 minutes) squat cleans test rest as needed specific warm up (5 minutes) sled push test

Cave Strong-quarterly strength & work capacity tests 7 & 8

general warm up (15 minutes) Americanas x 50 reps 1 hand halos x 15/15 reps 2 hand mills x 15/15 reps Sanddune plyo push ups x 10 reps specific warm up (5 minutes) push press test rest as needed specific warm up (5 minutes) mace 300’s test

Cave Strong-Quarterly Strength & Work Capacity Tests 5 & 6

general warmup (15 minutes) Sanddune power steps x 50 reps inside mills x 15/15 reps outside mills x 15/15 reps dislocates x 10 reps Sanddune split squats x 10/10 reps specific warm up (5 minutes) back squat test rest as needed specific warm up dips tests

Cave Strong-Quarterly Strength & Work Capacity Tests 1 & 2

general warm up (15 minutes) rotation push ups x 25 reps hollow rocks x 20 reps rear bear crawls x 100 feet resistance band pull a parts x 100 reps specific warm up (5 minutes) bench press set up and light practice bench press test rest as needed specific warm up (5 minutes) deadlift setContinue reading “Cave Strong-Quarterly Strength & Work Capacity Tests 1 & 2”

Cave Strong-training of the day (TOD) #557

general warm up (15 minutes) Sandbag shouldering x 10/10 reps Bulgarian bag x 15/15 reps Zercher sandbag squats x 20 reps specific warm up (5 minutes) deadlifts set up and light practice Strength (not timed) deadlifts x 3 RM NOTE:  NO CONDITIONING/ACCESSORY WORK TODAY