General warm up (10 minutes) rotation push ups x 20 reps dumbbell hang power snatch x 10/10 reps sandbag shouldering x 10/10 reps tuck jumps x 15 reps specific warm up (5 minutes) Zercher sandbag cleans set up and light practice strength (20 minutes) Zercher sandbag cleans x 6-8-10-8-6 reps conditioning/accessory work (2 rounds) JeffriesContinue reading “Cave Strong-training of the day (TOD)”
Category Archives: strength training for women
make up test for-Quarterly strength & work capacity tests #1 & #2
General warm up (10 minutes) resistance band pull a parts x 100 reps Sanddune power steps x 100 reps Adex club barbarian pull overs x 25 reps Sanddune push ups x 15 reps specific warm up (5 minutes) bench press test rest as needed specific warm up (5 minutes) deadlift tests **Note: no conditioning/accessory workContinue reading “make up test for-Quarterly strength & work capacity tests #1 & #2”
Monday night at the Cave
I love Mondays! It’s a new week I have been blessed to do what I love: coach people and help them get stronger and more fit.
make up test for: Cave Strong-quarterly strength & work capacity tests #3 & #4
General warm up (10 minutes) Americanas x 50 reps Sanddune push ups x 15 reps windshield wipers x 20 reps jumping jacks x 50 reps specific warm up (5 minutes) Adex club long cycle test rest as needed specific warm up (5 minutes) pull up test **Note: no conditioning/accessory work during tests**
They forgot about us, but we didn’t go away
Six years ago, I posted video about small gyms on my old YouTube channel . made that video to encourage other small gym owners, like myself, who could end up surrounded by big fancy chain gyms or “globo” gyms. The big gyms didn’t take us seriously. However, much has changed since I made that video. NowContinue reading “They forgot about us, but we didn’t go away”
Breakthrough!
I am so proud of this gal! She has trained with us consistently for quite a while, despite back & neck problems, and today she was able to do her very first unassisted dips! She is 59 years young. Jaz is a fighter and doesn’t give up when things get difficult. Way to go Jaz!
Cave Strong-training of the day (TOD)
general warm up (10 minutes) resistance band baseball swings x 20/20 reps resistance band pause face pulls x 20 reps recline rope climb x 5 specific warm up (5 minutes) bear hug keg squats set up and light practice strength (20 minutes) bear hug keg squats x 12/10/8/6/4 reps conditioning/accessory work (2 rounds) Grinder KordContinue reading “Cave Strong-training of the day (TOD)”
Cave Strong-training of the day (TOD)
general warm up (10 minutes) clock push ups x twice around the clock push ups x 30 reps Grinder Kord reverse flys x 15 reps Adex club mills x 30 reps specific warm up (5 minutes) barbell rows set up and light practice strength (20 minutes) barbell rows x 4/4/4/4/4/4 reps conditioning/accessory work (2 rounds)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 100 reps resistance band archer pulls x 25/25 reps recline bar rows x 15 reps Adex mace barbarian split squats x 10/10 reps specific warmup (5 minutes) farmers walks set up and practice strength (20 minutes) farmers walks x 50 feet x 1/1/1/1/1 conditioning/accessory work (2Continue 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 chimp walks x 100 feet double dumbbell cleans x 10 reps tuck jumps x 15 reps specific warmup (5 minutes) strongman log “ground-to-overhead” (G-to-H) set up and practice strength (20 minutes) Strongman log G-to-H x 4/4/4/4/4/4 reps conditioning/accessory work (2 rounds) double Adex clubContinue reading “Cave Strong-training of the day (TOD)”
The Cave 