Cave Strong-training of the day (TOD) #716

general warmup (15 minutes)

long cycles x 40 reps

inch worms x 50 feet

tin mans x 100 feet

Sanddune jumps x 12 reps

specific warmup (5 minutes)

lateral sled pulls set up and light practice

strength (20 minutes)

lateral sled pulls x 100 feet x 4 rounds

conditioning/accessory work (2 rounds)

weighted calf raises x 20 reps

Bulgarian split squats x 10/10 reps

Cave Strong-Hard Labor Day-training of the day (TOD) #715

general warmup (15 minutes)

bear hug keg squats x 7 reps

keg power press x 7 reps

dumbbell star complex x 1

kettlebell figure 8’s to hold x 25 reps

specific warmup (5 minutes)

set up and light practice

strength (5 supersets)

one superset = bench press x 5 reps + barbell row x 5 reps

conditioning/accessory work (2 rounds)

double chain press x 10 reps

Neuro-grip pushups x 10 reps

Cave Strong-Iron Brotherhood-training of the day (TOD) #714

We are blessed to have a special guest speaker today!

Kayla from KFIXPT is a Doctor of Physical Therapy.

She will be talking about injury prevention, rehab., and do a Q & A.

She will arrive at 4pm today if you want to come early.

Of course we will still lift big and go to Sonny’s BBQ to eat big afterwards.

general warmup (15 minutes)

resistance band pull a parts x 100 reps

resistance band archer pulls x 20/20 reps

chimp walks x 100 feet

1 legged hops x 100 feet

Sanddune pushups x 15 reps

recline rope climbs x 5 reps

specific warmup (5 minutes)

circuit set up and light practice

strength (4 rounds)

one round = heavy sled push x 50 feet + Atlas stone lifts x 3 reps

conditioning/accessory work (2 rounds)

rescue dummy drag x 100 feet

grave diggers x 10/10 reps

Cave Strong-training of the day (TOD) #713

general warmup (15 minutes)

sandbag shouldering x 10/10 reps

barbarian lateral lunges x 20 reps

45 to 90 degree leg lifts x 20 reps

dumbbell hang power snatches x 8/8 reps

specific warmup (5 minutes)

rear sled pulls set up and light practice

strength (5 rounds)

one round = rear sled pull x 50 feet + front sled pull x 50 feet

conditioning/accessory work (1 round)

side plank x 60 seconds each side

kettlebell Turkish getup x 3/3 reps

Cave Strong-training of the day (TOD) #713

general warmup (15 minutes)

rear bear crawls x 50 feet

bear crawls x 50 feet

jumping jacks x 50 reps

clock pushups x once around the clock

specific warmup (5 minutes)

Zercher sandbag squats set up and light practice

strength (20 minutes)

Zercher sandbag squats x 7 reps x 5 sets

conditioning/accessory work (2 rounds)

dumbbell pull overs x 12 reps

Grinder Kord reverse flys x 10 reps

strict pullups x 5 reps

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