After the throwing, then they did this

Throw, throw, & throw some more

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

mountain climbers x 100 reps

kettlebell figure 8’s x 50 reps

Adex club 1 hand figure 8’s x 20/20 reps

overhead tire throws x 100 feet

specific warm up (5 minutes)

sled push/farmers walk set up and light practice

strength (4 rounds)

one round = sled push x 50 feet + farmers walk x 50 feet

conditioning/accessory work (2 rounds)

Power Wheel roll outs x 10 reps

kneeling Adex arc (short mace) 360’s x 30 reps

Neuro Grip push ups x max number of reps

 

Two challenging versions of pull overs

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

resistance band  pull a parts x 100 reps

dislocates x 10 reps

Sanddune power steps x 100 reps

windshield wipers x 20 reps

specific warm up (5 minutes)

back squats set up and light practice

strength (20 minutes)

back squats x 4/4/4/4/4/4 reps

conditioning/accessory work ( 1 round)

BTN sandbag squats x 20/15/10 reps

 

 

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

weight plate orbits x 20 reps

Adex club barbarian pull overs x 30 reps

Russian plank walk ups x 20 reps

overhead tire carry x 100 feet

specific warm up (5 minutes)

bench press set up and light practice

strength (20 minutes)

bench press x 4/4/4/4/4/4 reps

conditioning/accessory work ( 3 rounds)

tri-set tricep complex x 3

Sanddune push ups x 15 reps

 

A calm mind and laser-like focus are more important than adrenaline

Yesterday I was answering a question posted on a blog about adrenaline and lifting heavy weights, and it got me thinking.

Two things I mentioned were the necessity for having a calm mind and laser-like focus, which was how I approached all of my parachute jumps in the military.

Whether you are lifting heavy weights or attempting any other potentially dangerous task, like parachute jumping, there is no room for error!

“The sky, even more so than the sea, is totally unforgiving of the  slightest mistake.”

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

clock push ups x 3 times around the clock

rear walking lunges x 100 feet

leg lifts x 25 reps

jumping jacks x 50 reps

specific warm up (5 minutes)

Strongman log “ground-to-overhead” lifts set up and light practice

strength (20 minutes)

Strongman log “ground-to-overhead” lifts x 3/3/3/3/3/3/3 reps

conditioning/accessory work ( 3 rounds)

Ahrens press x 10 reps

seated Adex arc 360’s x 30 reps

overhead tire throws x 100 feet

Extremely basic, results-producing exercises

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

Americanas x 50 reps

resistance pause face pulls x 20 reps

Adex club long cycle swipes x 30 reps

Airborne Heismans x 200 feet

Burgener drills

specific warm up (5 minutes)

squat cleans set up and light practice

strength (20 minutes)

squat cleans x 3/3/3/3/3/3/3 reps

conditioning/accessory work ( 2 rounds)

Zercher sandbag cleans x 15 reps

lateral tire throws x 100 feet