general warm up (10 minutes)
kettlebell figure 8’s to hold x 30 reps
barbarian pull overs x 20 reps
Sanddune push ups x 10 reps
keg power press x 5 reps
specific warm up (5 minutes)
triple tire flip & rear drag set up and light practice
strength (20 minutes)
triple tire flip & rear drag x 1-1-1-1-1
conditioning/accessory work (2 rounds)
heavy swings x 10 reps (100lb minimum)
double palm strikes on heavy bag x 10 reps
At the Cave, we are constantly tweaking technique in our training.
Athletes with solid technique will lift more and with less chance of injury.
We have all seen very strong people with lousy technique who can move big weights, at least in the short run of things, but it will eventually catch them.
Maintaining correct form from the beginning is the best and safest way to train.
Does that mean you will never get injured?
No, it just means you will reduce the risk of it.
The same thing goes for a clean lifestyle, including good nutrition, regular exercise, plenty of sleep, etc.
This does not make you bullet-proof against sickness, however, it reduces the chances of it.
One day for no apparent reason you might get blind-sided by an injury or medical challenge. You can be doing all the right things and still get whacked.
If it happens to you, do not get discouraged or just give up.
Be grateful you are still alive and learn from it. Make whatever changes are necessary to improve your situation, then be consistent in it and patiently work through the process.
You have been given the gift of a second chance and you are blessed. Never quit!
general warm up (10 minutes)
Sanddune power steps x 100 reps
jumping jacks x 40 reps
elevated push ups x 20 reps
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)
Adex club Ahrens press x 10 reps
neutral grip bar rows x 10 reps
front plank x max. time
general warm up (10 minutes)
resistance band baseball swings x 20/20 reps
resistance band archer pulls x 20/20 reps
push ups x 30 reps
specific warm up (5 minutes)
dead stop bench press set up and light practice
strength (20 minutes)
dead stop bench press x 2 reps x 8 sets
conditioning/accessory work (2 rounds)
close grip floor press x 10 reps
EZ bar curls x 10 reps
general warm up (10 minutes)
double club front swings x 35 reps
sandbag shouldering x 20 reps
double club snatch x 20 reps
specific warm up (5 minutes)
log ground-to-overhead lift set up and light practice
strength (20 minutes)
log ground-to-overhead lifts x 3-3-3-3-3 reps
conditioning/accessory work (2 rounds)
Ahrens press x 10 reps
kettlebell rows x 10 reps
rotation push ups x 20 reps
general warm up (10 minutes)
Adex club 2 hand side swings x 50 reps
dumbbell star complex x 1
recline rope climbs x 5
specific warm up (5 minutes)
hand over hand sled pull set up and light practice
strength (20 minutes)
hand over hand sled pull x 100 feet x 1-1-1-1
conditioning/accessory work (3 rounds)
Sanddune push ups x 10 reps
hollow rocks x 20 reps
The Cave will be closed on the following dates and times:
Regular schedule will resume on Wed. Dec. 26
general warm up (10 minutes)
kettlebell figure 8’s to hold x 30 reps
resistance band suitcase deadlifts x 20 reps
kettlebell goblet squats x 10 reps
specific warm up (5 minutes)
trap bar deadlifts set up and light reps
strength (20 minutes)
trap bar deadlifts x 6-6-6-6-6 reps
conditioning/accessory work (1 round)
nightmares x 10 reps
pause bat wing rows x 10 reps
weighted sit ups x 10 reps
pinch grip isometric plate holds x max. time
My buddy John Greaves III has a great magazine and YouTube channel
Do yourself a favor and check this out!
As we approach the end of this year it is much more helpful to review what you accomplished in 2018 than make grandiose plans for 2019.
If you didn’t have any credible results this year, what makes you think you will be more dedicated and disciplined in the next? So take some time and give that some serious thought.
Are you having a strong finish this year?
If not, why not?
Did you procrastinate and make excuses, or did you relentlessly attack your goals?
These things matter, you must be honest with yourself.
What did you really do this year?
Happy Old Year!
The Cave 