Cave Strong-training of the day (TOD) #740
Note : If you missed the Black & Blue Friday workout, do that instead of today’s training.
general warmup (15 minutes)
clock pushups x twice around the clock
jumping jacks x 50 reps
45 to 90 degree leg lifts x 20 reps
pause supermans x 15 reps
specific warmup (5 minutes)
pullups/dips/situps set up and light practice
strength (4 rounds)
one round = weighted pullups x 5 reps + weighted dips x 7 reps
conditioning/accessory work (2 rounds)
weighted situps x 10 reps
Neuro-Grip pushups x 10 reps
How to train through the holidays
Well, it’s that time of year again.
While it’s great to celebrate with family and friends, training time can get lost in all the hoopla.
Here’s a few ways to keep making progress:
Have a scheduled non-negotiable time to train.
Shop online to reduce time wasted in traffic.
Eat at home, it’s faster and healthier.
Don’t waste hours scrolling social media.
Cover your TV with a blanket and put a nice poinsettia on top of it. That way you won’t get sucked in.
Get enough sleep. You don’t have to party to 3 am.
Don’t let visitors be an excuse not to train.
Remember you can crush a solid workout in 30-45 minutes, you don’t need 2 hours to get it done.
Don’t skip your warmups, they only take a few minutes.
Beer is not a protein supplement.
Remember to stay focused when you train, no distractions, no pets, no kids.
Get in there and get it done.
If you want some good 30 minutes workouts, just let me know and I will send some out.
Until next time,
Coach D
Recap of Black & Bue Friday
Strongman medley included Atlas stone lifts, heavy rear sled pulls, and floor presses.
There were 4 rounds of this plus conditioning/accessory work at the end.
Cave Strong-Black & Blue Friday training of the day (TOD) #739
general warmup (15 minutes)
sledge hammer strikes x 15/15 reps
tire flips x 7 reps
bear hug keg squats x 7 reps
power skipping x 100 feet
specific warmup (5 minutes)
Atlas stone lift/rear sled pull/floor press set up and light practice
strength (4 rounds)
one round=Atlas stone lift x 3 reps + heavy rear sled pull x 50 feet + floor press x 5 reps
conditioning/accessory work (2 rounds)
grappler bar twists x 20 reps
grappler bar push press x 10 reps
dumbbell curls x 10/10 reps
A thought for Thanksgiving
It’s been said if we took all the world’s problems and lumped them all together then gave an equal portion to every person
they would wish they had their old problems back.
We have so much to be thankful for.
Have a great Thanksgiving!
Cave Strong-training of the day (TOD) #738
general warmup (15 minutes)
Power Wheel rollouts x 12 reps
strict pullups x 10 reps
buddy medicine ball throws x 20 reps
kettlebell Turkish getups x 3/3 reps
specific warmup (5 minutes)
resuce dummy shouldering/log clean & push jerk set up and light practice
strength ( 4 rounds)
one round = rescue dummy shouldering 3/3 reps + log clean & push jerk x 5 reps
conditioning/accessory work (1 round)
sledge hammer strikes x 30 reps
seated chest press x 12 reps
weighted situps x 10 reps
Does your metabolism have to slow down as you age?
Here’s a few words from our friend, Bonni London, to clear that up for you.
She is legit!
Her office is real close to the Cave, in fact some of our members have already used her services.
Black & Blue Friday is coming!
The Cave will be closed on Thanksgiving, but don’t worry we will be open on Friday.
This will be our annual Black & Blue Friday thrashing /training.
So if you overdo it on Thanksgiving, come in on Friday and get a jump start on getting rid of those stealth pounds that might be “sneaking up” on you.
Cave Strong-training of the day (TOD) #737
general warmup (15 minutes)
resistance band vertical pull a parts
elevetated pushups x 15 reps
resistance band archer pulls x 20/20 reps
dumbbell pull overs x 15 reps
traveling broad jumps x 100 feet
specific warmup (5 minutes)
push press set up and light practice
strength (20 minutes)
push press x 3 reps x 8 sets
conditioning/accessory work (2 rounds)
resistance band pushups x 10 reps
dips x 7 reps
strict pullups x 5 reps
The Cave 