Cave Strong-training of the day (TOD) #676

general warmup (15 minutes) Grinder Kord recline rows x 15 reps pushups x 35 reps kettlebell cleans x 10/10 reps kettlebell rack squats x 15 reps Sanddune jumps x 12 reps specific warmup (5 minutes) hand over hand sled pull set up and light practice strength (6 rounds) one round = heavy hand over handContinue reading “Cave Strong-training of the day (TOD) #676”

Cave Strong-Iron Brotherhood training of the day (TOD) #672

general warmup (15 minutes) weight plate orbits x 20 reps 45 to 90 degree leg lifts x 20 reps kettlebell figure 8’s to hold x 20 reps bear hug keg squats x 10 reps traveling broad jumps x 100 feet specific warmup (5 minutes) set up and light practice strength (3 rounds) one round =Continue reading “Cave Strong-Iron Brotherhood training of the day (TOD) #672”

Cave Strong-training of the day (TOD) #667

general warmup (15 minutes) pushups x 30 reps recline rope climb x 5 sandbag shouldering x 10/10 reps weighted situps x 10 reps specific warmup (5 minutes) Atlas stone lifts setup and practice strength (20 minutes) Atlas stone lifts x 3 reps x 5 sets conditioning/accessory work (3 rounds) grappler bar close grip rows xContinue reading “Cave Strong-training of the day (TOD) #667”

Cave Strong-quarterly strength & work capacity tests #1 & #2

General warm up (10 minutes)resistance band pull a parts x 100 repsSanddune power steps x 100 repsAdex club barbarian pull overs x 25 repsSanddune push ups x 15 repsspecific warm up (5 minutes)bench press testrest as neededspecific warm up (5 minutes)deadlift tests**Note: no conditioning/accessory work during tests**

Cave Strong-training of the day (TOD) #657

general warmup (15 minutes) rear bear crawls x 100 feet sandbag shouldering x 12/12 reps Zercher sandbag cleans x 10 reps bear hug keg squats x 8 reps specific warmup (5 minutes) rack pulls set up and light practice strength (20 minutes) heavy rack pulls x 2 reps x 6 sets note: use P.A.P beforeContinue reading “Cave Strong-training of the day (TOD) #657”

Cave Strong-training of the day (TOD) #655

general warmup (15 minutes) windshield wiper squats x 25 reps Bulgarian bag 360’s x 15/15 reps situps x 25 reps stone carry x 100 feet specific warmup (5 minutes) grave diggers/sandbag shouldering set up and light practice strength (4 rounds) one round = grave diggers x 10 reps + sandbag shouldering x 10 reps conditioning/accessoryContinue reading “Cave Strong-training of the day (TOD) #655”

“I won’t discriminate against anything that will make me stronger.”–Zach Even-Esh

I couldn’t agree with Zach more! We don’t just talk about, we live it day after day. Our training tools are very varied, and we build upon strong basic movements which ever ones we are using that day. Here’s a quick look inside the Cave ​ ​ There are many training tools to use, chooseContinue reading ““I won’t discriminate against anything that will make me stronger.”–Zach Even-Esh”

WILL SOMEONE PLEASE PASS ME THE KEG?

Alright ! Got another kegger for you! I love keg training. Kegs are more versatile than many people think. Here’s a good one to develop speed and explosiveness. The keg power press starts with the keg resting horizontally on your quads. In one powerful move step forward as you bring the keg up towards yourContinue reading “WILL SOMEONE PLEASE PASS ME THE KEG?”

Cave Strong-training of the day (TOD) #646

general warmup (15 minutes) resistance band pull a parts x 100 rep Power Wheel rollouts x 12 reps dumbbell hang power snatches x 10/10 reps pause supermans x 15 reps specific warmup (5 minutes) incline bench press set upand light practice strength (20 minutes) incline bench press x 3 reps x 7 sets conditioning/accessory workContinue reading “Cave Strong-training of the day (TOD) #646”

Cave Strong-training of the day (TOD) #638

general warmup (15 minutes) resistance band vertical pull a parts x 25 reps resistance band diagonal pull a parts x 25/25 reps rear bear crawls x 50 feet bear crawls x 50 feet 45 to 90 degree leg lifts x 20 reps specific warmup (5 minutes) supersets of weighted dips & weighted pullups set upContinue reading “Cave Strong-training of the day (TOD) #638”