general warmup (15 minutes) rear bear crawls x 100 feet sandbag shouldering x 12/12 reps Zercher sandbag cleans x 10 reps bear hug keg squats x 8 reps specific warmup (5 minutes) rack pulls set up and light practice strength (20 minutes) heavy rack pulls x 2 reps x 6 sets note: use P.A.P beforeContinue reading “Cave Strong-training of the day (TOD) #657”
Category Archives: near Siesta Key Beach
Cave Strong-training of the day (TOD) #656
general warmup (15 minutes) resistance band diagonal pull a parts x 20/20 reps resistance pull a parts x 60 reps kettlebell goblet squats x 20 reps kettlebell high pulls x 10/10 reps specific warmup (5 minutes) isometric bench press set up and light practice strength (20 minutes) isometric bench press x 3 reps x 8Continue reading “Cave Strong-training of the day (TOD) #656”
Cave Strong-training of the day (TOD) #655
general warmup (15 minutes) windshield wiper squats x 25 reps Bulgarian bag 360’s x 15/15 reps situps x 25 reps stone carry x 100 feet specific warmup (5 minutes) grave diggers/sandbag shouldering set up and light practice strength (4 rounds) one round = grave diggers x 10 reps + sandbag shouldering x 10 reps conditioning/accessoryContinue reading “Cave Strong-training of the day (TOD) #655”
“I won’t discriminate against anything that will make me stronger.”–Zach Even-Esh
I couldn’t agree with Zach more! We don’t just talk about, we live it day after day. Our training tools are very varied, and we build upon strong basic movements which ever ones we are using that day. Here’s a quick look inside the Cave There are many training tools to use, chooseContinue reading ““I won’t discriminate against anything that will make me stronger.”–Zach Even-Esh”
Cave Strong-training of the day (TOD) #654
band-resisted Romanian deadlifts** ** full credit given to Mash elite Performance for this exercise general warmup (15 minutes) Sanddune squats x 15 reps Sanddune jumps x 10 reps side shuffles x 200 feet dumbbell high pulls x 10/10 reps donkey kicks x 10 reps specific warmup (5 minutes) Romanian deadlifts set up and light practiceContinue reading “Cave Strong-training of the day (TOD) #654”
Cave Strong-training of the day (TOD) #653
general warmup (15 minutes) long cycles x 25 reps clock pushups x once around the clock flutter kicks x 100 reps jumping jacks x 50 reps 1 legged hops x 100 feet specific warmup (5 minutes) chain bench press set up and light practice strength (20 minutes) chain bench press x 8 reps x 4Continue reading “Cave Strong-training of the day (TOD) #653”
Cave Strong-training of the day (TOD) #650
general warmup (15 minutes) Sanddune power steps x 50 reps Sanddune jumps x 10 reps grave digger front lunges x 12/12 reps resistance band suitcase deadlifts x 20 reps specific warmup (5 minutes) machine belt squats set up and light practice strength (20 minutes) machine belt squats x 5 reps x 5 sets conditioning/accessory workContinue reading “Cave Strong-training of the day (TOD) #650”
beauty and the beast at the Cave
Everyone who follows the Cave by email or social media knows that we are all about strength. Our training is tough and it builds beasts! But I bet you didn’t know we have a secret weapon, our personal trainer Carly, who helps women get more beautiful. That’s Carly on the right. So if you ladiesContinue reading “beauty and the beast at the Cave”
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”
WILL SOMEONE PLEASE PASS ME THE KEG?
Alright ! Got another kegger for you! I love keg training. Kegs are more versatile than many people think. Here’s a good one to develop speed and explosiveness. The keg power press starts with the keg resting horizontally on your quads. In one powerful move step forward as you bring the keg up towards yourContinue reading “WILL SOMEONE PLEASE PASS ME THE KEG?”
The Cave 