general warm up (10 minutes) resistance band pull a parts x 100 reps Adex club barbarian pull overs x 25 reps clock push ups x twice around the clock specific warm up (5 minutes) bench press set up and light practice strength (20 minutes) bench press x 8-8-8-8 reps conditioning/accessory work (2 rounds ) snatchContinue reading “Cave Strong-training of the day (TOD) #303”
Category Archives: strength & conditioning
The Cave is open on Monday Nov. 12
In honor of all those who fought for our country we will get stronger tomorrow. We train to stay ready for whatever comes. Weakness is useless and invites aggression. Get strong and stay strong!
Two of our online courses are live now!
We are blessed to have launched our new online Mace Fit courses! Take your fitness to a whole new level with steel mace and club training!
Cave Strong-training of the day (TOD) #302
general warm up (10 minutes) mountain climbers x 100 reps Zercher sandbag squats x 15 reps dumbbell push press x 10/10 reps specific warm up (5 minutes) sled push set up and light practice strength (5 rounds) heavy sled push x 50 feet conditioning/accessory work (3 rounds) thick bar Pendlay rows x 5 reps band-resistedContinue reading “Cave Strong-training of the day (TOD) #302”
Cave Strong-training of the day (TOD) #301
general warm up (10 minutes) Americanas x 50 reps resistance band vertical pull a parts x 50 reps chimp walks x 100 feet barbarian pull overs x 30 reps specific warm up (5 minutes) dumbbell bench press set up and light practice strength (20 minutes) dumbbell bench press x 10-8-6-4 reps conditioning/accessory work (3 rounds)Continue reading “Cave Strong-training of the day (TOD) #301”
Cave Strong-training of the day (TOD) #300
general warm up (10 minutes) barbarian rear lunges x 10/10 reps tin mans x 100 feet recline rope climbs x 5 specific warm up (5 minutes) weight plate rows set up and light practice strength (5 rounds) heavy weight plate rows x 3 reps x 5 sets conditioning/accessory work (2 rounds) seated resistance pause rowsContinue reading “Cave Strong-training of the day (TOD) #300”
Cave Strong-training of the day (TOD) #298
general warm up (10 minutes) rear bear crawls x 100 feet Sanddune jumps x 15 reps clock push ups x twice around the clock specific warm up (5 minutes) rescue dummy shouldering set up and light practice strength (20 minutes) rescue dummy shouldering x 5 reps x 5 sets conditioning/accessory work (3 rounds) strict pullContinue reading “Cave Strong-training of the day (TOD) #298”
Cave Strong-training of the day (TOD) #297
general warm up (10 minutes) resistance pull a parts x 100 reps chimp walks x 100 feet push ups x 25 reps specific warm up (5 minutes) super set set up and light practice strength (3 super sets) one super set = dumbbell curls x 10 reps + weight stack push downs x 10 repsContinue reading “Cave Strong-training of the day (TOD) #297”
The basics never fail
Cave Strong-training of the day (TOD) #295
general warm up (10 minutes) double club front swings x 50 reps kettlebell rack squats x 15 reps dumbbell hang power snatches x 10/10 reps specific warm up (5 minutes) Zercher sandbag cleans set up and light practice strength (20 minutes) Zercher sandbag cleans x 10-10-10 reps conditioning/accessory work (2 rounds) double dumbbell rows xContinue reading “Cave Strong-training of the day (TOD) #295”
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