general warm up (10 minutes) rear bear crawls x 100 feet kettlebell V presses x 12 reps keg squats x 8 reps medicine ball throw x 15 reps specific warm up (5 minutes) thick rope grappler rows set up and light practice strength (20 minutes) thick rope grappler rows x 15-12-9-6-3 reps conditioning/accessory work (2Continue reading “Cave Strong-training of the day (TOD) #496”
Category Archives: the Cave
Cave Strong-training of the day (TOD) #495
general warm up (10 minutes) diamond push ups x 15 reps dumbbell pull overs x 15 reps medicine ball chest passes x 15 reps specific warm up (5 minutes) Ahrens press set up and light practice strength (20 minutes) Ahrens press x 8 reps x 4 sets conditioning/accessory work (2 rounds) wide grip recline barContinue reading “Cave Strong-training of the day (TOD) #495”
Cave Strong-training of the day (TOD) #494
general warm up (10 minutes) Americanas x 50 reps “palms up” pull a parts x 50 reps Sanddune plyo push ups x 12 reps jumping jacks x 50 reps specific warm up (5 minutes) gallows pull up circuit light practice strength (20 minutes) gallows pull up circuit = 3 reps at each station x 4Continue reading “Cave Strong-training of the day (TOD) #494”
Cave Strong-training of the day (TOD) #483
general warm up (10 minutes) resistance band diagonal pull a parts x 30/30 reps Zercher sandbag cleans x 15 reps Grinder Kord flys x 15 reps Grinder Kord reverse flys x 15 reps specific warm up (5 minutes) set up and light practice strength (2 rounds) Russian dumbbell complex** **note-learned from Louie Simmons’ book oneContinue reading “Cave Strong-training of the day (TOD) #483”
Cave Strong-training of the day (TOD) #478
general warm up (10 minutes) kettlebell figure 8’s to hold x 40 reps recline rope climb x 5 split squat jumps x 20 reps pause super mans x 15 reps specific warm up (5 minutes) Dumbbell complex set up and light practice strength (2 rounds) Dumbbell complex (use two heavy dumbbells for each exercise) oneContinue reading “Cave Strong-training of the day (TOD) #478”
Cave Strong-training of the day (TOD) #476
general warm up (10 minutes) inch worms x 50 feet windshield wipers x 20 reps resistance band push ups x 15 reps 1 legged hops x 100 feet specific warm up (5 minutes) Zercher squats set up and light practice (Note: Use a barbell) strength (20 minutes) Zercher squats x 3 reps x 7 setsContinue reading “Cave Strong-training of the day (TOD) #476”
Cave Strong-training of the day (TOD) #474
general warm up (10 minutes) mountain climbers x 100 feet alternating kettlebell swings x 30 reps traveling broad jumps x 100 feet flutter kicks x 100 reps specific warm up (5 minutes) lateral sled pulls set up and light practice strength (20 minutes) lateral sled pulls x 100 feet x 4 rounds conditioning/accessory work (2Continue reading “Cave Strong-training of the day (TOD) #474”
Cave Strong-training of the day (TOD) #421
general warm up (10 minutes) clock push ups x twice around the clock recline rope climbs x 4 45 to 90 degree leg lifts x 20 reps (Note: I learned these from Eric Guttman, he called them needle lifts) buddy medicine ball throws x 30 reps specific warm up (5 minutes) Strongman complex set upContinue reading “Cave Strong-training of the day (TOD) #421”
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”
Cave Strong-quarterly strength & work capacity tests #7 & #8
General warm up (10 minutes) Americanas x 50 reps 1 hand halos x 15/15 reps Adex club mills x 20 rep Sanddune plyo push ups x 10 reps specific warm up (5 minutes) push press test rest as needed specific warm up (5 minutes) Adex mace test **Note: no conditioning/accessory work during tests** Share this:
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