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

We are open Labor Day except we call it Hard Labor Day

Come and see why this annual event is so much “fun”.

We will pack it in hard since we havce a short week this week.

The Cave will be closed Sept . 9 & 10 (Thursday & Friday)

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

Cave Strong-training of the day (TOD) #712

general warmup (15 minutes)

rotation pushups x 20 reps

lat pull downs x 12 reps

alternating leg lifts x 30 reps

1 legged hops x 100 feet

pause supermans x 15 reps

specific warmup (5 minutes)

dead-stop bench press set up and light practice

strength ( 8 sets )

dead-stop bench press x 3 reps

conditioning/accessory work (2 rounds)

Tate press x 10 reps

recline rope rows x 4/4 reps

wrist roller x 6 reps

Cave Strong-training of the day (TOD) #711

general warmup (15 minutes)

resistance band pull parts x 50 reps

resistance band vertical pull a parts x 30 reps

dumbbell high pulls x 10/10 reps

alternating kettlebell swings x 20 reps

kettlebell Turkish getups x 3/3 reps

specific warmup (5 minutes)

JM press set up and light practice

strength (20 minutes)

JM press x 4 reps x 6 sets

conditioning/accessorry work (2 rounds)

Grinder Kord chain pushups x 8 reps

piranha presses x 8 reps