General warm up (10 minutes)bear crawls x 100 feetjumping jacks x 50 repstin mans x 100 feetkettlebell high pulls x 10/10 repsAdex arc 2 hand front cleans x 10 repsspecific warm up (5 minutes)Burgener drillssquat cleans set up and light practicesquat cleans test rest as neededspecific warm up (5 minutes) sled push test x max.Continue reading “Cave Strong-quarterly strength & work capacity test #9 & #10”
Category Archives: motivation
WHAT IS “FAT PANIC”?
Fat panic is a semi- annual phenomon. It occurs twice each year, one is at New Years and the other one is right before bathing suit season (summer). People freak out when they realize how much weight they have gained and their clothes don’t fit any more. Some rationalize it with, “My clothes must haveContinue reading “WHAT IS “FAT PANIC”?”
FIRST IRON BROTHERHOOD OF 2021
#630 IRON BROTHERHOOD
general warmup (15 minutes) resistance band pull a parts x 125 reps Neuro Grip pushups x 10 reps keg squats x 10 reps alternating sandbag shouldering x 20 reps resistance band suitcase deadlifts x 20 reps (note: put a 45 lb bumper plate over the band) specific warmup (5 minutes) set up and light practiceContinue reading “#630 IRON BROTHERHOOD”
“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”
WILL YOU JUMP INTO 2021 OR DRAG LAST YEAR’S BAGGAGE THERE INSTEAD?
How will you start 2021? If you have commited to consistent positve change over the months and will stick to it you, can leap right into it. However, if you are hooked on your old baggage. You wont be leaping anywhere. Though most people won’t admit it, they have created most of their own problemsContinue reading “WILL YOU JUMP INTO 2021 OR DRAG LAST YEAR’S BAGGAGE THERE INSTEAD?”
Cave Strong-training of the day (TOD) #629
general warmup (15 minutes) Americanas x 40 reps BTN stretch x 60 seconds x 1/1/1/1 Sanddune squats x 15 reps lateral lunge 360’s x 20 reps specific warmup (5 minutes) sandbag getups light practice strength (20 minutes) sandbag getups x 2/2 reps x 4 sets conditioning/accessory work (1 round) sandbag BTN push press x 8Continue reading “Cave Strong-training of the day (TOD) #629”
EXCUSE MAKER OR EXCUSE BREAKER?
I was talking with one of my more dedicated athletes this morning about the way people look at working out, aging, and attitudes they have. Since I first started training people over 50 years I have seen a few things that never seem to change. The same patterns are repeated over and over again, onlyContinue reading “EXCUSE MAKER OR EXCUSE BREAKER?”
Cave Strong-training of the day (TOD) #628
general warmup (15 minutes) clock pushups x twice around the clock 45 to 90 degree leg lifts x 20 reps pause supermans x 15 reps rear bear crawls x 100 feet 1 legged hops x 100 feet specific warmup (5 minutes) banded kettlebell bench press set up and light practcice strength (20 minutes) banded kettlebellContinue reading “Cave Strong-training of the day (TOD) #628”
2021 IS HERE SO GET READY TO CRUSH YOUR GOALS
I am so psyched about all that is about to break loose at the Cave in January! First thing is our new Silver Strong 12 week program. This is for everyone 40 and over who wants to get in great shape in the New Year. Here’s the details Next is our Iron Brotherhood Mens StrengthContinue reading “2021 IS HERE SO GET READY TO CRUSH YOUR GOALS”
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