Cave Strong-training of the day (TOD) #390

general warm up (10 minutes)

rotation push ups x 20 reps

medicine ball buddy throws x 40 reps

double club front raise lunges x 15 reps

dumbbell clean and power jerk x 7/7 reps
specific warm up (5 minutes)

JM press set up and light reps
strength (20 minutes)

JM press x 7 reps x 4 sets
conditioning/accessory work (3 rounds)

Diamond push ups x 10 reps

close grip recline bar rows  x 10 reps

Nothing fancy, just results

Cave Strong-training of the day (TOD) #389

general warm up (10 minutes)

kettlebell figure 8’s to hold x 30 reps

dive bomber push ups x 15 reps

double dumbbell push press x 10 reps

one-legged hops x 100 feet

specific warm up (5 minutes)

hand over hand sled pulls set up and light practice

strength (20 minutes)

hand over hand sled pulls x 100 feet x 1-1-1-1

conditioning/accessory work (2 rounds)

Grinder Kord flys x 15 reps

dumbbell pull overs x 15 reps

Risk versus being “spoon-fed”

Britain’s Commandos of the Special Air Service have the motto  of  “Who Dares Wins”.

All great  accomplishments involve some element of risk.

Those guys risk death, you do not necessarily have to risk that to excel, but you will have to risk something.

The other side of the coin is being, soft, pampered, and spoon-fed. If you each day in your comfort zone so you don’t feel threatened or challenged you will remain mediocre at best.

Remember,without risk there is no reward.

The types of risk are many, but they all involve change.

You have to risk learning and trying something new to keep from becoming stagnant.

If your thinking is never challenged, you will never progress.

So step up and step out into new territory and refuse to go back what you were before!

 

Cave Strong-training of the day (TOD) #388

general warm up (10 minutes)

resistance band pull a parts x 100 reps

dislocates x 10 reps

inch worms x 50 feet

specific warm up (5 minutes)

back squats set up and light practice
strength (20 minutes)

back squats x 20-10 reps
conditioning/accessory work (1 round)

resistance band good mornings x 20 reps

kettlebell V presses x 15 reps

side planks x 2 minutes each side

We are super psyched about this event!

We are soon to unleash our first annual MaceFest

2 days of learning, feasting, and fun!

 

schedule change for next week

The Cave will be closed on Thursday April 4
The Tropical Trauma class usually done on Thursday will be moved to Wednesday April 3 at 6:00pm

Cave Strong-training of the day (TOD) #387

general warm up (10 minutes)

resistance band baseball swings x 20/20 reps

Adex club 2 hand side swings x 40 reps

windshield wipers x 20 reps

tin mans x 100 feet

specific warm up (5 minutes)

sled push set up and light practice

strength (20 minutes)

heavy sled push x 50 feet x 1-1-1-1-1

conditioning/accessory work (2 rounds)

dumbbell rows x 7/7 reps

hanging knee raises x 10 reps

weighted step ups x 20 reps