Archive for the ‘resistance bands’ Category

general warm up (10 minutes)

Americanas x 35 reps

resistance band archer pulls x 20/20 reps

dislocates x 10

front squats x 10 reps

Burgener drills

specific warm up (5 minutes)

hang power clean & jerk set up and light practice

strength (20 minutes)

hang power clean & jerk 3/3/3/3/3/3/3 reps

conditioning/accessory work (3 rounds)

Ahrens press x 10 reps

elevated push ups x 15 reps



general warm up (10 minutes)

walking lunges x 100 feet

side shuffles x 200 feet

Adex club barbarian squats x 15 reps

Battling Ropes side-winders x 50 reps

specific warm up (5 minutes)

rear sled pull set up and light practice

strength (20 minutes)

rear sled pull x 100 feet x 1/1/1/1/1

conditioning/accessory work (2 rounds)

Iron Boot squat & alternating  knee raise x 20 reps

resistance band hamstring curls  x 10 reps








Life is unpredictable, at best, you never know what you might be facing that day when you get up in the morning. I believe that our training should build a well-rounded readiness for any situation.

If someone were to ask how we train at the Cave, for instance, “Do you do Powerlifting or Olympic Weightlifting?”, the answer is yes. It’s not one or the other.

Whether it’s CrossFit or Strongman or Underground Strength, or PowerX, the answer is yes, once again.

Do we prefer barbells, dumbbells,  kettlebells, sandbags, kegs, stones, logs, bands, chains, sleds, or bodyweight? The answer is still yes.

Bruce Lee said, “If you always put limit on everything you do, physical or anything else. It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them”.






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