general warm up (10 minutes) resistance band vertical pull a parts x 50 reps resistance band pause face pulls x 20 reps Adex club Gama casts x 30 reps specific warmup (5 minutes) bodyweight supersets set up and practice strength (4 supersets) one superset=recline bar rows x 7 reps + dips x 7 reps conditioning/accessoryContinue reading “Cave Strong-training of the day (TOD)”
Category Archives: small gyms
The smallest guy in the gym raises the bar for the big boys (again)
Sometimes the person you think will inspire and challenge others to work harder is not some guy you that looks like he was chiseled out of granite. At the Cave it happens to be the smallest guy there. Rex weighed about 135lb when he started training with us; he’s put on over 15lb of goodContinue reading “The smallest guy in the gym raises the bar for the big boys (again)”
Cave Strong-training of the day (TOD)
general warm up (10 minutes) Americanas x 50 reps mountain climbers x 100 reps tin mans x 100 feet elevated push ups x 15 reps specific warmup (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) kettlebell V-presses x 10Continue reading “Cave Strong-training of the day (TOD)”
Cave Strong-training of the day (TOD)
general warm up (10 minutes) resistance band archer pulls x 25/25 reps hand-to-hand kettlebell swings x 30 reps Zercher sandbag squats x 15 reps specific warmup (5 minutes) front squats set up and light practice strength (20 minutes) front squats x 3/3/3/3/3/3/3 reps conditioning/accessory work (2 rounds) kettlebell rack walk x 100 feet Adex clubContinue reading “Cave Strong-training of the day (TOD)”
Cave Strong-training of the day (TOD)
general warm up (10 minutes) resistance band pull a parts x 100 reps weight plate orbits x 20 reps strict weight plate front raises x 10 reps Adex club long cycles x 25 reps specific warmup (5 minutes) bench press set up and light practice strength (20 minutes) bench press x 3/3/3/3/3/3/3 reps conditioning/accessory workContinue reading “Cave Strong-training of the day (TOD)”
Cave Strong-training of the day (TOD)
general warm up (10 minutes) bear crawls x 100 feet resistance band archer pulls x 25/25 reps Adex club 1 hand halos x 10/10 reps Adex club inside mills x 10/10 reps specific warmup (5 minutes) Grinder Kord circuit set up and light practice strength (3 rounds) one round = 10 reps each of flys/reverseContinue reading “Cave Strong-training of the day (TOD)”
Cave Strong-training of the day (TOD)
general warm up (10 minutes) resistance band diagonal pull a parts x 25/25 reps Adex club 2 hand side swings x 40 reps Adex club barbarian pull overs x 20 reps elevated push ups x 20 reps specific warmup (5 minutes) bench press set up and light practice strength (20 minutes) bench press rest pauseContinue reading “Cave Strong-training of the day (TOD)”
Cave Strong-training of the day (TOD)
general warm up (10 minutes) Adex club 2 hand front swings x 30 reps Adex club 2 hand side swings x 30 reps resistance band pull a parts x 100 reps Sanddune jumps x 15 reps specific warmup (5 minutes) Viper press up and light practice strength (20 minutes) Viper press x 4/4/4/4/4/4 reps Note:Continue reading “Cave Strong-training of the day (TOD)”
Cave Strong-training of the day (TOD)
general warm up (10 minutes) Sanddune power steps x 50 reps Sanddune jumps x 15 reps Burgener drills Zercher sandbag cleans x 10 reps specific warmup (5 minutes) squat cleans set up and light practice strength (20 minutes) squat cleans x 4/4/4/4/4/4 reps Note: Use P.A.P right before last set conditioning/accessory work (2 rounds) bearContinue reading “Cave Strong-training of the day (TOD)”
Cave Strong-training of the day (TOD)
general warm up (10 minutes) rotation push ups x 20 reps Power Wheel roll outs x 10 reps Adex club 2 hand front cleans x 20 reps specific warmup (5 minutes) high/low sled sprint set up and light practice strength (4 supersets) high/low sled sprints x 100 feet 1/1/1/1/1 conditioning/accessory work (2 rounds) double AdexContinue reading “Cave Strong-training of the day (TOD)”
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