Cave Strong-training of the day (TOD) #746

general warmup (15 minutes)

kettlebell goblet squats x 10 reps

sledge hammer strikes x 15/15 reps

tire flips x 7 reps

1 legged hops x 100 feet

specific warmup (5 minutes)

Sumo axle deadlifts set up and light practice (use double overhand grip)

strength (20 minutes)

Sumo axle deadlifts x 2 reps x 10 sets (use double overhand grip)

Note: Olympic bar with Fat Gripz can also be used

conditioning/accessory work (1 round)

resistance band hamstring curls x 30 reps

Zercher sandbag squats x 20 reps

leg extensions x 15 reps

Upcoming events/schedule changes

1-No Wednesday 5:30 or 6:30pm classes due to Christmas party

2-Men, kick off the New Year at our first Iron Brotherhood gathering on January 1, 2022.

Bring a friend.

Lift big, eat big!

We’ll be chowing down at Mission BBQ!

3-Our Quarterly Strength & Work Capacity Tests start on January 3, 2022

Cave Strong-training of the day (TOD) #745

general warmup (15 minutes)

rotation pushups x 20 reps

dumbbell hang power snatches x 8/8 reps

1 legged hops x 100 feet

dislocates x 10 reps

Burgener drills

specific warmup (5 minutes)

squat cleans set up and light practice

strength (20 minutes)

squat cleans x 4 reps x 6 sets

conditioning/accessory work (1 round)

pause supermans x 15 reps

45 to 90 degree leg lifts x 15 reps

weighted calf raises x 30 reps

Simple basics once again

Basics never fail.

They are time-tested.

Cave Strong-training of the day (TOD) #744

general warmup (15 minutes)

windshield wipers x 20 reps

Sanddune plyo pushups x 10 reps

pause** split squat jumps x 4/4 reps

**3 second pause at the bottom before each jump

dumbbell star complex x 2

specific warmup (5 minutes)

bench press set up and light practice

strength (20 minutes)

bench press x 3 reps x 8 sets

conditioning/accessory work (2 rounds)

isometric keg hold x 45 seconds

weight stack push downs x 8 reps

strict dumbbell presses x 6/6 reps

These bells aren’t ringing, even during the holidays

Kettlebells and dumbbells are tremendous strength-building tools.

Don’t neglect using them!

Almost 63 years young and going strong

Cave Strong-training of the day (TOD) #743

general warmup (15 minutes)

walking kettlebell front swings x 100 feet

Grinder Kord reverse flys x 15 reps

Grinder Kord flys x 15 reps

strict pullups x 10 reps

resistance band baseball swings x 20/20 reps

Sanddune jumps x 10 reps

specific warmup (5 minutes)

double kettlebell rack squats set up and light practice

strength (20 minutes)

heavy double kettlebell rack squats x 5 reps x 5 sets

conditioning/accessory work (2 rounds)

bat wings flys x 15 reps

Zottman curls x 12 reps

dumbbell pull overs x 10 reps

Cave Strong-training of the day (TOD) #742

general warmup (15 minutes)

sandbag Zercher squats x 15 reps

recline rope rows x 10/10 reps

dumbbell pull overs x 12 reps

inch worms x 50 feet

elevated pushups x 10 reps

specific warmup (5 minutes)

double chain strict presses set up and light practice

strength (20 minutes)

double chain strict presses x 5 reps x 5 sets

conditioning/accessory work (2 rounds)

double chain curls x 10 reps

seated chest presses x 10 reps

Cave Strong-training of the day (TOD) #741

general warmup (15 minutes)

Power wheel rollouts x 12 reps

chimp walks x 100 feet

tin mans x 100 feet

bandido squat jumps x 12 reps

specific warmup (5 minutes)

rack pulls set up and light practice

strength (20 minutes)

heavy rack pulls x 2 reps x 7 sets

conditioning/accessory work (1 round)

sandbag good mornings x 15 reps

leg extensions x 15 reps

resistance band hamstring curls x 30 reps