Cave Strong-training of the day (TOD) #563

general warm up (15 minutes)

resistance band pull a parts x 100 reps

dive bomber push ups x 10 reps

flutter kicks x 150 reps

specific warm up ( 5  minutes)

sled push set up and light practice

strength (5 rounds)

heavy sled push x 100 feet

conditioning/accessory work (1 round)

recline rope  climbs x 5

Piranha press x 10 reps

heavy dumbbell rows x 5/5 reps

Grinder Kord curls x 15 reps

HYBRID CARDIO TRAINING (HCT) #4

general warm up (15 minutes)

bodyweight squats x 25 reps

rotation push ups x 20 reps

hanging knee raises x 15 reps

specific warm up (5 minutes)

circuit set up and  practice

cardio (3 rounds)

one round = bear crawls x 50 feet + jumping jacks x 75 reps + sandbag Zercher cleans x 15 reps + Sanddune plyo push ups x 15 reps

BRINGING BACK MORE KETTLEBELL WORKOUTS

I first came across kettlebells in 2003, and like everyone else, I grabbed a copy of Pavel Tsatsouline’s, “The Russian Ketlebell Challenge” to get started with.

Over the years I received instruction from Kettlebell Concepts, Mike Mahler, and Jeff Martone.

Kettlebells were a big part of our training for quite a few years. As time went on we used them less and focused more on Powerlifting amnd Strongman training.

Recently I felt the need to bring them back.

 

Cave Strong-training of the day (TOD) #562

general warm up (15 minutes)

dumbbell bench press x 12 reps

dumbbell hang power snatch x 7/7 reps

Power Wheel roll outs x 10 reps

Sanddune jumps x 12 reps

specific warm up (5 minutes)

rack pulls set up and light practice

strength (20 minutes)

heavy rack pulls x 2 reps x 6 sets

conditioning/accessory work (2 rounds)

resistance band suitcase deadlifts x 15 reps

resistance band good mornings x 15 reps

pause supermans x 15 reps

HYBRID CARDIO TRAINING (HCT) #3

general warm up (15 minutes)

rotation push ups x 20 reps

45-90 degree leg lifts x 20 reps

Grinder Kord reverse flys x 15 reps

Sanddune jumps x 10 reps

specific warm up (5 minutes)

circuit set up & practice

cardio (3 rounds)

one round = chimp walks x 50 feet + traveling broad jumps x 50 feet + flutter kicks x 100 reps + mountain climbers x 50 reps + grave digger rear lunges x 10/10 reps

ANOTHER SHUTDOWN DUE TO SPIKES OF OF COVID-19?

No one knows what will happen as the virus surges  upward again.

It was going down for a awhile then BOOM up it goes!

Here at the Cave, we made the transition to outdoors training very smoothly.

We didn’t need to do Zoom workouts or any other online stuff.

We only had to cancel one class the wole time due to heavy rain.

Thank God, we made it through successfully!

We are prepared in case another shutdown comes.

You can be too, here’s how

 

Cave Strong-training of the day (TOD) #561

general warm up (15 minutes)

clock push ups x twice around the clock

wiindshield wipers x 20 reps

weight plate wood choppers x 10/10 reps

goblet squats x 15 reps

specific warm up (5 minutes)

kettlebell complex set up and light practice

strength (3 rounds)

0ne round=kettlebell swings x 35 reps + kettlebell rows x 12/12 reps  + kettlebell cleans x 12/12 reps

conditioning/accessory work (1 round)

Turkish get ups x 3/3 reps

weighted sit ups x 10 reps

heavy kettlebell farmers walk x 100 feet

Cave Strong-training of the day (TOD) #560

general warm up (15 minutes)

bodyweight squats x 25 reps

push ups x 25 reps

sit ups x 25 reps

specific warm up (5 minutes)

rear sled pulls set up and light practice

strength (4 rounds)

rear sled pulls x 100 feet

conditioning/accessory work (1 round)

Sanddune split squats x 10/10 reps

weighted calf raises x 20 reps

weighted step ups x 20 reps

Read how to be strong all your life

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