Archive for the ‘the Cave’ Category

general warm up (10 minutes)

bear crawls x 100 feet

grave digger rear lunges x 10/10 reps

windshield wipers x 30 reps

1 legged hops x 100 feet

specific warm up (5 minutes)

sled push/farmers walk set up and light practice

strength (4 rounds)

one round = sled push x 50 feet + famers walk x 50 feet

conditioning/accessory work (2 rounds)

1 hand keg carry x 100 feet

Zercher sandbag cleans x 15 reps

 

Due to so many people heading out of town in July, our tests will start next Monday, June 17.

There will be ten difficult tests spread out over two weeks.

Psyched to see how well everyone has progressed!

2019-06-08 00.29.22

Matt (left) came to the Cave about 3 years ago. He walked in the door strong and fit already.

Though being seriously wounded in combat,  his unit, the 82nd Airborne, would be  proud to see what he has accomplished here at the Cave.

Matt’s enthusiasm, strength, power, and humor all added much to all of our training through his example.

I count myself a blessed man, to have worked with Matt the last few years.

I pray that the Lord will watch over him, his young son,  soon to be, new bride as they start the next chapters in their lives.

general warm up (10 minutes)

clock push ups x twice around the clock

alternating kettlebell swings x 30 reps

leg lifts x 20 reps

“palms up” pull a parts x 40 reps

specific warm up (5 minutes)

strict weighted pull ups set up and light practice

strength (20 minutes)

strict weighted pull ups x 2 reps x 8 sets

conditioning/accessory work (2 rounds)

dips x 10 reps

resistance band paddling x 20/20 reps

 

 





general warm up (10 minutes)

rear bear crawls x 100 feet

tin mans x 100 feet

Sanddune jumps x 10 reps

Neuro Grip push ups x 10 reps

specific warm up (5 minutes)

bear hug keg squats set up and light practice

strength (20 minutes)

bear hug keg squats x 8 reps x 4 sets

conditioning/accessory work (2 rounds)

Grinder Kord reverse flys x 12 reps

Power Wheel rollouts x 12 reps

sledge hammer strikes x 12/12 reps

general warm up (10 minutes)

resistance band pull a parts x 100 reps

kettlebell figure 8’s to hold x 30 reps

jumping jacks x 50 reps

Sanddune push ups x 15 reps

specific warm up (5 minutes)

dead stop bench press set up and light practice

strength (20 minutes)

dead stop bench press x 4 reps x 5 sets

conditioning/accessory work (3 rounds)

band-resisted push ups x 15 reps

recline bar rows x 15 reps