Archive for the ‘strongman’ Category

general warm (10 minutes)

Sanddune power steps x 100 reps

Sanddune jumps x 10 reps

Zercher sandbag squats x 15 reps

specific warm up (5 minutes)

Strongman log Viper press set up and practice

strength (20 minutes)

 Strongman log Viper press x 3/3/3/3/3/3/3 reps

conditioning/accessory work (2 rounds)

bottoms up kettlebell carry x 100 feet

Russian kettlebell flys x 5/5 reps

Zottman curls x 10 reps

 

 

Every month this group of guys get together to train hard and feast afterwards.

Iron Brotherhood today #cavestrongnation #cardiowithoutrunning

A post shared by Frank DiMeo (@cavepicz2) on

#cavestrongnation #cardiowithoutrunning

A post shared by Frank DiMeo (@cavepicz2) on

This is the only free thing we do at the Cave.

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general warm up (10 minutes)

mountain climbers x 100 reps

jumping jacks x 50 reps

dumbbell star complex x 1

specific warm up (5 minutes)

stone/keg carry set up and light practice

strength (20 minutes)

stone/keg carry x 100 feet x 1/1/1/1

conditioning/accessory work (3 rounds)

diamond push ups x 10 reps

medicine ball isometric crush hold x 1

 

 

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 (2 rounds)

weighted side bends x 20 reps

resistance band good mornings x 20 reps

pinch grip isometric plate holds x maximum time

 

 

general warm up (10 minutes)

Adex club 2 hand front swings x 30 reps

Adex  club 2 hand side swings x 30 reps

resistance band pull a parts x 100 reps

Sanddune jumps x 15 reps

specific warmup (5 minutes)

Viper press up and light practice

strength (20 minutes)

Viper press x 4/4/4/4/4/4 reps

Note: Use P.A.P right before last set

conditioning/accessory work (2 rounds)

heavy Adex club tappers x 4/4 reps

stone carry x 100 feet

 

 

general warm up (10 minutes)

clock push ups x twice around the clock

kettlebell figure 8’s x 50 reps

weight plate strict front raises x 15 reps

Adex club long cycles x 25 reps

specific warmup (5 minutes)

light superset practice

strength (4 supersets)

one superset = Viper press x 3 reps + farmers walk x 50 feet

conditioning/accessory work (2 rounds)

weighted sit ups x 10 reps

recline rope climbs x 5

 

 

general warm up (10 minutes)

Adex club alternating front swings x 30 reps

Adex club long cycles x 25 reps

Sanddune plyo push ups x 10 reps

Sanddune jumps x 10 reps

specific warmup (5 minutes)

double  hang power snatch x 10 reps

Strongman log Viper press set up and practice

strength (20 minutes)

Strongman log Viper press x 4-4-4-4-4-4 reps

conditioning/accessory work (2 rounds)

Adex club Ahrens press x 10 reps

heavy Adex club 2 hand front cleans x 5 reps