Everyone at the Cave knows what “good” means in our training

Lessons learned from “Extreme Ownership”

Success in sports or  business comes  from developing a successful team and by strengthening it daily.

Relying on a “super star” to make things happen is a recipe for failure.

Everyone has to communicate clearly with each other and stay focused on the mission.

Egos, blame-shifting,  and hurt feelings can sabotage a team quickly. Here’s an example from the book,

“The chief technology officer bristled. “We are making the right decisions,” he said. He was serious. Surprised at his statement, I responded, “You’ve all admitted that as a company you aren’t winning.” “We may not be winning,” said the CTO resolutely, “but we’re making the right decisions.” “If you aren’t winning,” I responded, “then you aren’t making the right decisions.” The CTO was so sure he was right, so content to make excuses and shift blame for his own mistakes and failures, that he made ludicrous claims to avoid taking any ownership or responsibility.”

Willink, Jocko; Babin, Leif. Extreme Ownership: How U.S. Navy SEALs Lead and Win (p. 60). St. Martin’s Press. Kindle Edition.

If developing your team is equivalent to trying to herd a bunch of cats, you are not an effective leader.

Effective leaders don’t avoid difficult situations when they arise, but they  take ownership of the problem and meet it head on.

They talk person-to-person in the real world with those involved.

They do avoid senseless arguments that can suck people down the social media sewer.

“A person of integrity expects to be believed, and when he isn’t, he lets time prove him right.”–author unknown

 

 

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

resistance band diagonal pull a parts x 25/25 reps

Adex club star complex x 1

Adex mace figure 8’s  x 20

bench dips x 15 reps

rotation push ups x 20 reps

specific warm up (5 minutes)

weighted dips set up and light practice

strength (20 minutes)

weighted dips rows x 5/5/5/5/5 reps

conditioning/accessory work (2 rounds)

Neuro-Grip push ups x 10 reps

Gripper x max. reps each hand

 

 

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

bear crawls x 100 feet

double tire jumps x 4

bench jumps x 5 reps

(Note: jump over the bench)

resistance band seated rows x 10 reps

kettlebell high pulls x 10/10 reps

specific warm up (5 minutes)

barbell rows set up and light practice
strength (20 minutes)

heavy barbell rows x 5/5/5/5/5 reps

conditioning/accessory work (2 rounds)

Mississippi shrugs x 10 reps

push ups x max. reps

 

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

double Adex club alternating front swings x 50 reps

resistance band pull a parts x 100 reps

dumbbell hang power snatches x 10/10 reps

sprawls x 20 reps

specific warm up (5 minutes)

mixed implement pull up circuit set up and light practice
strength (20 minutes)

mixed implement  pull up circuit x max reps

Note:  change implement you are using on every set

conditioning/accessory work (2 rounds)

isometric bear hug keg hold x max. time

front plank x max. time

Veterans check this out

Veterans Social May 2018

Later that day, Iron Brotherhood meeting at the Cave

See what a local Veteran has to say about it

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

resistance band archer pulls x 25/25 reps

Adex club inside mills x 15/15 reps

Adex club outside mills x 15/15 reps

clock push ups x twice around the clock

specific warm up (5 minutes

bench press set up and light  practice

strength (20 minutes)

bench press x 5/5/5/5/5 reps

Note:  Use P.A.P right before last set

conditioning/accessory work (3 rounds)

Tri-set tricep complex x 3

Sanddune push ups x 10 reps

No morning classes tomorrow

The Cave will open later in the day due an out-of-town appointment

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

mountain climbers x 100 reps

Adex club side swings x 50 reps

resistance band vertical pull a parts x 50 reps

dislocates x 10 reps

Zercher sand bag squats x 15 reps

specific warm up (5 minutes

front squats set up and light practice

strength (20 minutes)

front squats x 5/5/5/5/5 reps

Note:  Use P.A.P right before last set

conditioning/accessory work (2 rounds)

kettlebell goblet squats x 10 reps

Adex mace 10-to-2 x 15 reps

 

 

Next Iron Brotherhood meeting is May 5

Huge thanks to SNN for the great story they did on Iron Brotherhood!

It’s right here if you missed it yesterday