general warm up (10 minutes) resistance band vertical pull a parts x 100 reps resistance band pause face pulls x 20 reps Adex club front cleans x 20 reps Adex mace barbarian walking lunges x 100 feet specific warm up (5 minutes) Burgener drills dip snatch set up and light reps strength (10 minutes) dipContinue reading “Cave Strong-training of the day (TOD)”
Category Archives: the Cave
Cave Strong-training of the day (TOD)
general warm up (10 minutes) Adex club side cleans x 50 reps Adex club halos x 15/15 reps rotation push ups x 20 reps rear bear crawls x 100 feet hanging knee raises x 15 reps specific warm up (5 minutes) lateral keg loading set up and light practice strength (20 minutes) lateral keg loadingContinue reading “Cave Strong-training of the day (TOD)”
Cave Strong-training of the day (TOD)
general warm up (10 minutes) resistance band slow pull-a-parts x 50 reps Grinder Kord flys x 15 reps tin mans x 100 feet Adex club barbarian pull overs x 30 reps Adex mace grave diggers x 15/15 reps push ups x 25 reps specific warm up (5 minutes) bench press set up and light repsContinue reading “Cave Strong-training of the day (TOD)”
Cave Strong-training of the day (TOD)
general warm up (10 minutes) Americanas x 50 reps Adex club inside mills x 20/20 reps resistance band Sumo high pulls x 15 reps dislocates x 10 reps specific warm up (5 minutes) Burgener drills squat cleans set up and light practice strength (20 minutes) squat cleans x 3/3/3/2/2/2 reps conditioning/accessory work (1 round) kettlebellContinue reading “Cave Strong-training of the day (TOD)”
Cave Strong-training of the day (TOD)
general warm up (10 minutes) kettlebell figure 8’s x 50 reps jumping jacks x 40 reps Adex club barbarian pull overs x 30 reps resistance band suitcase deadlifts x 20 reps specific warm up (5 minutes) deadlifts set up and light reps strength (20 minutes) deadlifts x 8/8/8/8 reps conditioning/accessory work (2 rounds) weighted calfContinue reading “Cave Strong-training of the day (TOD)”
Post Hurricane Irma schedule
Sept. 11–I will be getting the Cave prepared to resume training There are no classes or open gym, but if you come by while I am there this afternoon you can train on your own. I will answer whatever training questions you. Sept. 12–14–regular training schedule Sept. 15 and 18–closed for a mini vacation
Cave Strong-training of the day (TOD)
general warm up (10 minutes) weight plate orbits x 20 reps Adex club lateral pull overs x 10/10 reps Adex mace “10-to-2” x 20 competition reps rear walking lunges x 100 feet elevated pike push ups x 10 reps specific warm up (5 minutes) bench press set up and light reps strength (20 minutes) benchContinue reading “Cave Strong-training of the day (TOD)”
Cave Strong-training of the day (TOD)
general warm up (10 minutes) rear bear crawls x 100 feet resistance band archer pulls x 25/25 reps dumbbell hang power snatches x 10/10 reps Adex mace 360’s x 30 reps specific warm up (5 minutes) strict pull ups/dips supersets set up and practice strength (5 supersets) one superset = strict pull ups x 5 reps + dipsContinue reading “Cave Strong-training of the day (TOD)”
Slide show of “Hard Labor” Day at the Cave
Only a handful of dedicated folks showed up for this, but they gave it 100%
Cave Strong-training of the day (TOD)
general warm up (10 minutes) resistance band slow pull a parts x 50 reps Adex club outside mills x 20/20 reps Barbarian split squats x 10/10 reps push ups x 25 reps specific warm up (5 minutes) bench press set up and light reps strength (20 minutes) bench press x 7/7/7/7 reps conditioning/accessory work (1Continue reading “Cave Strong-training of the day (TOD)”
The Cave 