Archive for the ‘sleds’ Category

general warm up (10 minutes)

Adex club front clean & pull over x 20 reps

Adex club side cleans x 40 reps

tin mans x 10  feet

rear bear crawls x 100 feet

specific warm up (5 minutes)

High/Low sled push set up and light practice

strength (20 minutes)

High/Low sled push x 200 feet x 1/1/1/1

conditioning/accessory work (2 rounds)

kettlebell V press x 15 reps

sandbag good mornings x 15 reps

heavy swings x 15 reps (minimum of 70 lb for gals and 100 lb for guys)

Note-scale as needed for safety

 

general warm up (10 minutes)

Adex club side cleans x 30 reps

Adex club front clean/squat/pull over x 20 reps

resistance band archer pulls x 30/30 reps

medicine ball chest passes x 10 reps

specific warm up (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)

weighted push ups x 10 reps

dumbbell pull overs x 10 reps

kettlebell goblet squats x 10 reps

**

general warm up (10 minutes)

rear walking lunges x 100 feet

resistance band pull a parts x 100 reps

rotation push ups x 20 reps

Adex club pull overs x 30 reps

tuck jumps x 15 reps

specific warm up (5 minutes)

hand over hand sled pulls set up and light practice

strength (20 minutes)

hand over hand sled pulls x 100 feet x 1/1/1/1

conditioning/accessory work (1 round)

1 arm Grinder Kord recline rows** x 5/5 reps

**CrossCore-style

recline bar rows x 15 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”.

 

 

 

 

Here’s my latest podcast with Fiorillo Barbell Co.

Please listen and post any comments or questions you have, okay?

listen here

red-static

 

Frank DiMeo:The Cave, Underground Strength Coach, Sled Work, Carrying Odd Objects, Strength-#165.