Archive for the ‘Olympic lifts’ Category

general warm up (10 minutes)

resistance band vertical pull a parts x 100 reps

resistance band pause face pulls x 20 reps

Adex club front cleans x 20 reps

Adex mace barbarian walking lunges x 100 feet

specific warm up (5 minutes)

Burgener drills

dip snatch set up and light reps

strength (10 minutes)

dip snatch x 3/3/3/3/3/3/3 reps

conditioning/accessory work (2 rounds)

Ahrens press x 10 reps

clamp curls x 10 reps

straight arm push downs x 10 reps

 

general warm up (10 minutes)

Americanas x 50 reps

Adex club inside mills x 20/20 reps

resistance band Sumo high pulls x 15 reps

dislocates x 10 reps

specific warm up (5 minutes)

Burgener drills

squat cleans set up and light practice

strength (20 minutes)

squat cleans x 3/3/3/2/2/2 reps

conditioning/accessory work (1 round)

kettlebell goblet squats x 15/10/5  reps

 

general warm up (10 minutes)

resistance band pull a parts x 75 reps

resistance band pause face pulls x 20 reps

push ups x 20 reps

bodyweight squats x 20 reps

tuck jumps x 10 reps

specific warm up (5 minutes)

Burgener drills

snatch set up and light reps

strength (20 minutes)

snatch x 3/3/3/3/3 reps

conditioning/accessory work (2 rounds)

snatch grip high pulls x 5 reps

Ahrens press x 10 reps

weighted calf raises x 15 reps

general warm up (10 minutes)

Americanas x 35 reps

Adex club inside mills x 15/15 reps

Adex club barbarian pull overs x 25 reps

tin mans x 100 feet

tuck jumps x 10 reps

specific warm up (5 minutes)

Burgener drills

squat cleans set up and light reps

strength (20 minutes)

squat cleans x 4/4/4/4/4 reps

conditioning (3 rounds)

kettlebell goblet squats x 10 reps

resistance band face pulls x 15 reps, followed immediately by

bent over lateral dumbbell raises x 15 reps

 

 

 

general warm up (10 minutes)

resistance band slow pull a parts x 50 reps

mountain climbers x 50 reps

Adex mace walking barbarian lunges x 100 feet

windshield wipers x 20 reps

specific warm up (5 minutes)

Triple pull & snatch set up light reps

strength (20 minutes)

Triple pull & snatch   x 3/3/3/3/3 reps

conditioning/accessory work (2 rounds)

barbell shrugs x 20 reps

Adex club lateral pull overs x 10 reps

Adex club diagonal pull overs x 10 reps

 

 

I will be putting together a series of short aka micro courses covering different aspects of how we train at the Cave. The course will generally be 4 weeks and will be very affordable.

For those who follow out Cave Strong-training of the day (TOD), this will be a more in depth look at  the types  equipment we use and why we use them. We will also cover different aspects of our training in detail.

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To learn more about this new development make sure you click on the Follow  Blog Via E-mail Button on the home page.

 

general warm up (10 minutes)

resistance diagonal pull a parts x 10/10/10/10 reps (switch the angle each set)

dislocates x 10 reps

Adex mace BTN stretch x 60 seconds x 1/1

tuck jumps x 15 reps

bear crawls x 100 feet

specific warm up (5 minutes)

barbell cleans set up and light reps

strength (20 minutes)

barbell cleans x 3/3/3/3/3 reps

conditioning/accessory work (2 rounds)

Zercher sandbag cleans  x 10 reps

isometric kettlebell rack hold x maximum time