general warm up (10 minutes) bear crawls x 100 feet jumping jacks x 50 reps Grinder Kord recline rows x 15 reps elevate push ups x 15 reps specific warm up (5 minutes) strict pull up/dip superset practice strength (6 supersets) one superset = strict pull ups x 3 reps + dips x 3 repsContinue reading “Cave Strong-training of the day (TOD) #319”
Category Archives: the Cave
Cave Strong-training of the day (TOD) #318
general warm up (10 minutes) Battling ropes x 100 waves outside mills x 15/15 reps strict chain press x 10/10 reps Sanddune plyo push ups x 10 reps specific warm up (5 minutes) chain bench press set up and light practice strength (20 minutes) chain bench press x 4-4-4-4-4-4 reps conditioning/accessory work (3 rounds) closeContinue reading “Cave Strong-training of the day (TOD) #318”
Cave Strong-training of the day (TOD) #317
general warm up (10 minutes) resistance band pull a parts x 35 reps inverted pull a parts x 35 reps alternating kettlebell swings x 30 reps Zercher sandbag squats x 15 reps specific warm up (5 minutes) front squats set up and light practice strength (20 minutes) front squats x 7-7-7-7 reps conditioning/accessory work (2Continue reading “Cave Strong-training of the day (TOD) #317”
Cave Strong-training of the day (TOD) #316
general warm up (10 minutes) clock push ups x once around the clock rotation push ups x 20 reps barbarian walking lunges x 100 feet resistance band pull a parts x 50 reps specific warm up (5 minutes) Meadows rows set up and light practice strength (20 minutes) Meadows rows x 7/7-7/7-7/7-7/7 reps conditioning/accessory workContinue reading “Cave Strong-training of the day (TOD) #316”
Cave Strong-training of the day (TOD) #313
general warm up (10 minutes) resistance band vertical pull a parts x 50 reps resistance archer pulls x 30/30 reps barbarian pull overs x 30 reps specific warm up (5 minutes) strict press set up and light practice strength (20 minutes) strict press x 5-5-5-5-5 reps conditioning/accessory work (3 rounds) dips x 7 reps chainContinue reading “Cave Strong-training of the day (TOD) #313”
Cave Strong-training of the day (TOD) #312
general warm up (10 minutes) Americanas x 50 reps vertical pull a parts x 50 reps jumping jacks x 50 reps inch worms x 50 feet specific warm up (5 minutes) back squats set up and light practice strength (20 minutes) back squats x 5-5-5-5-5 reps conditioning/accessory work (1 round) chain good mornings x 20Continue reading “Cave Strong-training of the day (TOD) #312”
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Cave Strong-training of the day (TOD) #310
general warm up (10 minutes) sandbag shouldering x 10/10 reps sandbag Zercher squats x 15 reps 2 hand Adex club swings x 40 reps specific warm up (5 minutes) dead stop bench press set up and light practice strength (20 minutes) dead stop bench press x 3-3-3-3-3-3-3 reps conditioning/accessory work (3 rounds) Pendlay rows xContinue reading “Cave Strong-training of the day (TOD) #310”
If you missed Black & Blue Friday’s training…..
You get to do it on Monday! You gotta love Mondays at the Cave!
Cave Strong-training of the day (TOD) #303
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”
The Cave 