Archive for the ‘motivation’ Category

general warm up (10 minutes)

Americanas x 50 reps

resistance archer pulls x 25/25 reps

Russian plank walk ups x 15 reps

specific  warm up (5 minutes)

dead stop bench press set up and light practice

strength (20 minutes)

dead stop bench press x 4-4-4-4-4-4 reps

conditioning/accessory work (2 rounds)

Grinder Kord reverse flys x 15 reps

Meadows rows x 5/5 reps

Neuro Grip push ups x 10 reps

general warm up (10 minutes)

Grinder Kord recline rows x 20 reps

Grinder Kord push ups x 20 reps

Adex club long cycles x 30 reps

specific warm up (5 minutes)

dumbbell rows set up and light practice

strength (20 minutes)

strict heavy dumbbell rows x 3/3-3/3-3/3-3/3-3/3 reps

conditioning/accessory work (3 rounds)

double chain curls x 10 reps

weight stack push downs x 10 reps

general warm up (10 minutes)

resistance band pull-a-parts x 100 reps

resistance band sumo high pulls x 15 reps

Sanddune jumps x 15 reps

Burgener drills

specific warm up (5 minutes)

squat cleans set up and light practice

strength (20 minutes)

squat cleans x 3 reps x 7 sets

conditioning/accessory work (2 rounds)

Zercher sandbag cleans x 10 reps

thick bar Pendlay rows x 7 reps

general warm up (10 minutes)

Grinder Kord recline rows x 15 reps

Sanddune push ups x 15 reps

resistance vertical pull a parts x 50 reps

specific warm up (5 minutes)

strict barbell press set up and light practice

strength (20 minutes)

strict barbell press x 3 reps x 7 sets

conditioning/accessory work (3 rounds)

double chain press x 5 reps

strict pull ups x 5 reps

dips x 5 reps

general warm up (10 minutes)

kettlebell figure 8’s to hold x 30 reps

barbarian pull overs x 20 reps

Sanddune push ups x 10 reps

keg power press x 5 reps

specific warm up (5 minutes)

triple tire flip & rear drag set up and light practice

strength (20 minutes)

triple tire flip & rear drag x 1-1-1-1-1 

conditioning/accessory work (2 rounds)

heavy swings x 10 reps  (100lb minimum)

double palm strikes on heavy bag x 10 reps

 

 

At the Cave, we are constantly tweaking technique in our training.

Athletes with solid technique will lift more and with less chance of injury.

We have all seen very strong people with lousy technique who can move big weights, at least in the short run of things, but it will eventually  catch them.

Maintaining correct form from the beginning is the best and safest way to train.

Does that mean you will never get injured?

No, it just means you will reduce the risk of it.

The same thing goes for a clean lifestyle, including good nutrition, regular exercise, plenty of sleep, etc.

This does not make you bullet-proof against sickness, however, it reduces the chances of it.

One day for no apparent reason you might get blind-sided by an injury or medical challenge. You can be doing all the right things and still get whacked.

If it happens to you, do not get discouraged or just give up.

Be grateful you are still alive and learn from it. Make whatever changes are necessary to improve your situation, then be consistent in it and patiently work through the process.

You have been given the gift of a second chance and you are blessed. Never quit!

 

 

general warm up (10 minutes)

Sanddune power steps x 100 reps

jumping jacks x 40 reps

elevated push ups x 20 reps

specific warm up (5 minutes)

sled push set up and light practice

strength (20 minutes)

heavy sled push x 50 feet x 1-1-1-1-1

conditioning/accessory work (2 rounds)

Adex club Ahrens press x 10 reps

neutral grip bar rows x 10 reps

front plank x max. time