Cave Strong-training of the day (TOD) #686

general warmup (15 minutes)

resistance band pull a parts x 100 reps

resistance band pause 1 hand face pulls x 12/12 reps

traveling broad jumps x 50 feet

rear bear crawls x 50 feet

specifc warmup (5 minutes)

Zercher sandbag split squats set up and light practice

strength (20 minutes)

Zercher sandbag split squats x 8/8 reps x 4 sets

conditioning/accessory work (2 rounds)

dumbbell pullovers x 12 reps

diamond pushups x 15 reps

45 to 90 degree leg lifts x 20 reps

Cave Strong-training of the day (TOD) #685

general warmup (15 minutes)

weight plate orbits x 20 reps

weight plate front raises x 10 reps

weight plate steering wheels x 20 reps

traveling broad jumps x 100 feet

specific warmup (5 minutes)

push press set up and light practice

strength (20 minutes)

push press x 7 reps x 4 sets

conditioning/accessory work (1 round)

kettlebell strict press x 8/8 reps

dumbbell side raises x 15 reps

dumbbell front raises x 15 reps

Cave Strong-training of the day (TOD) #684

general warmup (15 minutes)

barbarian walking lunges x 50 feet

barbarian rear walking lunges x 50 feet

Power Wheel rollouts x 12 reps

resistance band pull a parts x 75 reps

Sanddune pushups x 15 reps

specific warmup (5 minutes)

sled power press set up and light practice

strength (4 rounds)

sled power press x 100 feet

conditioning/accessory work (2 rounds)

dumbbell bench press x 10 reps

weight stack tricep push downs x 8 reps

strict pullups x 6 reps

Note: after both rounds are done do wrist roller x 10 reps

the iron doesn’t care if your feelings get hurt

In a culture where everyone gets a trophy even if they didn’t win it seems like telling someone the hard truth is almost a thing of the past.

People are very”thin-skinned” these days and easily offended, but if you suck at something then you just do.

It’s just that simple.

If that’s the case then you need to figure how to get better and do the hard work to make it happen.

Last Friday I had one of the worst training sessions I have had in a long time.

You know what, the iron didn’t care one bit.

I saw what I did wrong and started right away correcting it.

You see there is no seniority in progress.

Just because you have been training for so many years doesn’t mean you “deserve” a great workout every time

In fact, it’s just the opposite.

One of my buddies said years ago said some days you’re on, some days you’re off. It is just part of the journey to gettng stronger and more fit.

Train anyways!

If nothting else you get a mental victory for not wussing out.

Some good will always come even from a lousy training session.

I’ve written 2 books about the journey

Be Lifelong Strong

Aging Ruthlessly

Dig in and enjoy!

Cave Strong-Iron Brotherhood-training of the day (TOD) #683

general warmup (15 minutes)

sandbag shouldering x 20 reps

sandbag Zercher squats x 20 reps

keg power press x 5 reps

Atlas stone lift x 3 reps

specific warmup (5 minutes)

hand-over-hand sled pull/seated machine chest press/concrete slab carry/weighted pushups set up and light practice

strength (4 rounds)

one round = hand-over-hand sled pull x 50 feet + seated machine chest press x 8 reps + concrete slab carry x 50 feet + weighted pushups x 8 reps

conditioning/accessory work (2 rounds)

resisted tire twists x 20 reps

heavy dumbbell rows x 5/5 reps

grave diggers x 12/12 reps

3 generations train at the Cave

These gals know how important it is to stay in shape regardless of age.

They have a blast doing their personal training with Carly (on the right).

You can contact Carly to schedule your personal training here

Cave Strong-training of the day (TOD) #683

general warmup (15 minutes)

barbarian lateral walking lunges x 100 feet

dumbbell high pulls x 8/8 reps

Sanddune jumps x 10 rep

dislocates x 10 reps

Burgener drills

specific warmup (5 minutes)

squat cleans set up and light practice

strength (20 minutes)

squat cleans x 5 reps x 5 sets

conditioning/accessory work (1 round)

double dumbbell rack squats x 12 reps

dead-stop weighted step ups x 10/10 reps

weighted situps x 10 reps

sandbag good mornings x 15 reps

People ask me what we do at the Cave

Here’s a quick look inside the Cave

Cave Strong-training of the day (TOD) #682

general warmup (15 minutes)

hollow rocks x 25 reps

pause supermans x 15 reps

tin mans x 100 feet

Sanddune squats x 15 reps

1 legged hops x 100 feet

specific warmup (5minutes)

rear sled pulls set up and light practice

strength (5 rounds)

rear sled pulls x 100 feet

conditioning/accessory work (2 rounds)

leg extensions x 15 reps

resistance band hamstring curls x 30 reps

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