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Cave Strong-training of the day (TOD)
general warm up (10 minutes)
rotation push ups x 20 reps
chimp walks x 100 feet
double dumbbell cleans x 10 reps
tuck jumps x 15 reps
specific warmup (5 minutes)
strongman log “ground-to-overhead” (G-to-H) set up and practice
strength (20 minutes)
Strongman log G-to-H x 4/4/4/4/4/4 reps
conditioning/accessory work (2 rounds)
double Adex club front cleans x 10 reps
Sanddune push ups x 15 reps
kettlebell helicopters x 20 reps
Iron Brotherhood–A common struggle builds an uncommon bond
Cave Strong-training of the day (TOD)
general warm up (10 minutes)
resistance band vertical pull a parts x 50 reps
resistance band pause face pulls x 20 reps
Adex club Gama casts x 30 reps
specific warmup (5 minutes)
bodyweight supersets set up and practice
strength (4 supersets)
one superset=recline bar rows x 7 reps + dips x 7 reps
conditioning/accessory work (3 rounds)
1 hand farmers walk x 100 feet
Sanddune push ups x 10 reps
The smallest guy in the gym raises the bar for the big boys (again)
Sometimes the person you think will inspire and challenge others to work harder is not some guy you that looks like he was chiseled out of granite. At the Cave it happens to be the smallest guy there.
Rex weighed about 135lb when he started training with us; he’s put on over 15lb of good weight so far. He still is about 75 or 80lb smaller than his training partners.
He is kind of an enigma, because he is extremely strong.
After last night’s deadlift training the accessory work was sandbag good mornings and weighted sit ups.
On the last round, Rex grabbed a 50lb and a 53lb kettlebell to do his sit ups with.
Of course, the bigger guys couldn’t let that challenge go unanswered.
Here’s Rex doing his sit ups
They say dynamite comes in small packages. All I can say is BOOM!
Cave Strong-training of the day (TOD)
general warm up (10 minutes)
resistance band pull a parts x 100 reps
resistance band archer pulls x 25/25 reps
double Adex club front swings x 50 reps
resistance band suitcase deadlifts x 20 reps
specific warmup (5 minutes)
deadlifts set up and light practice
strength (20 minutes)
deadlifts x 3/3/3/3/3/3/3 reps
Note: Use P.A.P right before last set
conditioning/accessory work (2 rounds)
weighted sit ups x 10 reps
sandbag BTN good mornings x 20 reps
Cave Strong-training of the day (TOD)
general warm up (10 minutes)
Americanas x 50 reps
mountain climbers x 100 reps
tin mans x 100 feet
elevated push ups x 15 reps
specific warmup (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)
kettlebell V-presses x 10 reps
Adex club long cycle lunges x 20 reps
Cave Strong-training of the day (TOD)
general warm up (10 minutes)
resistance band archer pulls x 25/25 reps
hand-to-hand kettlebell swings x 30 reps
Zercher sandbag squats x 15 reps
specific warmup (5 minutes)
front squats set up and light practice
strength (20 minutes)
front squats x 3/3/3/3/3/3/3 reps
conditioning/accessory work (2 rounds)
kettlebell rack walk x 100 feet
Adex club drumming x 30 reps
Cave Strong-training of the day (TOD)
general warm up (10 minutes)
resistance band pull a parts x 100 reps
weight plate orbits x 20 reps
strict weight plate front raises x 10 reps
Adex club long cycles x 25 reps
specific warmup (5 minutes)
bench press set up and light practice
strength (20 minutes)
bench press x 3/3/3/3/3/3/3 reps
conditioning/accessory work (2 rounds)
tri-set tricep extensions x 3 reps
dumbbell rows x 10/10 reps
Cave Strong-training of the day (TOD)
general warm up (10 minutes)
bear crawls x 100 feet
resistance band archer pulls x 25/25 reps
Adex club 1 hand halos x 10/10 reps
Adex club inside mills x 10/10 reps
specific warmup (5 minutes)
Grinder Kord circuit set up and light practice
strength (3 rounds)
one round = 10 reps each of flys/reverse flys/curls/tricep extensions
conditioning/accessory work (2 rounds)
Adex club 2 hand side swings x 30 reps
ADex mace barbarian split squats x 10/10 reps
The Cave 