general warmup (15 minutes) rotation pushups x 20 reps dumbbell hang power snatches x 8/8 reps 1 legged hops x 100 feet dislocates x 10 reps Burgener drills specific warmup (5 minutes) squat cleans set up and light practice strength (20 minutes) squat cleans x 4 reps x 6 sets conditioning/accessory work (1 round) pauseContinue reading “Cave Strong-training of the day (TOD) #745”
Category Archives: Uncategorized
Simple basics once again
Basics never fail. They are time-tested.
Cave Strong-training of the day (TOD) #744
general warmup (15 minutes) windshield wipers x 20 reps Sanddune plyo pushups x 10 reps pause** split squat jumps x 4/4 reps **3 second pause at the bottom before each jump dumbbell star complex x 2 specific warmup (5 minutes) bench press set up and light practice strength (20 minutes) bench press x 3 repsContinue reading “Cave Strong-training of the day (TOD) #744”
These bells aren’t ringing, even during the holidays
Kettlebells and dumbbells are tremendous strength-building tools. Don’t neglect using them!
Almost 63 years young and going strong
Cave Strong-training of the day (TOD) #743
general warmup (15 minutes) walking kettlebell front swings x 100 feet Grinder Kord reverse flys x 15 reps Grinder Kord flys x 15 reps strict pullups x 10 reps resistance band baseball swings x 20/20 reps Sanddune jumps x 10 reps specific warmup (5 minutes) double kettlebell rack squats set up and light practice strengthContinue reading “Cave Strong-training of the day (TOD) #743”
Cave Strong-training of the day (TOD) #742
general warmup (15 minutes) sandbag Zercher squats x 15 reps recline rope rows x 10/10 reps dumbbell pull overs x 12 reps inch worms x 50 feet elevated pushups x 10 reps specific warmup (5 minutes) double chain strict presses set up and light practice strength (20 minutes) double chain strict presses x 5 repsContinue reading “Cave Strong-training of the day (TOD) #742”
Cave Strong-training of the day (TOD) #741
general warmup (15 minutes) Power wheel rollouts x 12 reps chimp walks x 100 feet tin mans x 100 feet bandido squat jumps x 12 reps specific warmup (5 minutes) rack pulls set up and light practice strength (20 minutes) heavy rack pulls x 2 reps x 7 sets conditioning/accessory work (1 round) sandbag goodContinue reading “Cave Strong-training of the day (TOD) #741”
Cave Strong-training of the day (TOD) #740
Note : If you missed the Black & Blue Friday workout, do that instead of today’s training. general warmup (15 minutes) clock pushups x twice around the clock jumping jacks x 50 reps 45 to 90 degree leg lifts x 20 reps pause supermans x 15 reps specific warmup (5 minutes) pullups/dips/situps set up andContinue reading “Cave Strong-training of the day (TOD) #740”
How to train through the holidays
Well, it’s that time of year again. While it’s great to celebrate with family and friends, training time can get lost in all the hoopla. Here’s a few ways to keep making progress: Have a scheduled non-negotiable time to train. Shop online to reduce time wasted in traffic. Eat at home, it’s faster and healthier.Continue reading “How to train through the holidays”
The Cave 