Cave Strong-training of the day (TOD) #629

general warmup (15 minutes)

Americanas x 40 reps

BTN stretch x 60 seconds x 1/1/1/1

Sanddune squats x 15 reps

lateral lunge 360’s x 20 reps

specific warmup (5 minutes)

sandbag getups light practice

strength (20 minutes)

sandbag getups x 2/2 reps x 4 sets

conditioning/accessory work (1 round)

sandbag BTN push press x 8 reps

Neuro grip pushups x 10 reps

grappler close grip rows x 12

resistance band slow pull a parts x 15 reps

EXCUSE MAKER OR EXCUSE BREAKER?

I was talking with one of my more dedicated athletes this morning about the way people look at working out, aging, and attitudes they have.

Since I first started training people over 50 years I have seen a few things that never seem to change. The same patterns are repeated over and over again, only the faces change.

The way I see it, there are only two types of people in the world when it comes to training, excuse makers and excuse breakers.

Excuse makers use the no money, no time, I’m too old, and I have kids excuses repeatedly.

So let’s look at some of these ridiculous “reasons” as they call them:

no money for training but spends around $5 a day at Starbucks, eats meals out constantly, and always has the latest smart phone on the market

no time but spends several hours a day watching TV or online scrolling and trolling

I’m too old, you now that I’m 40 I need to cut back some (they ususally don’t have anything to cut back from since they never started to begin with)

I have kids but still make time to go to ball games, drink with their buddies at home or hit the clubs and bars on a regular basis

Excuse breakers, on the other hand, set money aside for training. They don’t waste it.

They make training a priority. They now staying healthy is vital to a good and full life. They now their families need them and rely on them.

They also know their spouses appreciate a fit-looking appearance in them.

Their kids are active and introduced to sports and working out from an early age.

Paying for a personal trainer or coach is a lot cheaper than paying doctors, hospital, and nursing homes. They see the big picture. They “get it”.

They train regularly as they age.

Which group will you be in in 2021?

If you are an excuse breaker, shoot me a text at (941)228-8341

Cave Strong-training of the day (TOD) #628

general warmup (15 minutes)

clock pushups x twice around the clock

45 to 90 degree leg lifts x 20 reps

pause supermans x 15 reps

rear bear crawls x 100 feet

1 legged hops x 100 feet

specific warmup (5 minutes)

banded kettlebell bench press set up and light practcice

strength (20 minutes)

banded kettlebell bench press x 10 reps x 4 sets

conditioning/accessory work (2 rounds)

double dumbbell rows x 12 reps

Grinder Kord chain pushups x 9 reps

strict pullups x 6 reps

2021 IS HERE SO GET READY TO CRUSH YOUR GOALS

I am so psyched about all that is about to break loose at the Cave in January!

First thing is our new Silver Strong 12 week program. This is for everyone 40 and over who wants to get in great shape in the New Year. Here’s the details

Next is our Iron Brotherhood Mens Strength Club’s first training & feast of the year.

This is for all men 18 and older (teens 14 and older are allowed with their Dads)

This training is free and starts Jan. 2 at 4:30.

Everyone pays for their own meals. Our favorite BBQ place has reopened!

Lots of Wings, pulled pork, and brisket will be consumed for sure.

Third Our Quarterly Strength & Work Capacity Tests start on Januray 1.

There are ten tests altogether.

Bring your training journals!

Any questions, text or call Frank at (941)228-8341

Cave Strong-training of the day (TOD) #627

general warmup (15 minutes)

resistance band pull a parts x 100 reps

horizontal mace strikes x 12/12 reps

Zercher sandbag cleans x 15 reps

tinmans x 100 feet

specific warmup (5 minutes)

sled push/frame carry set up and light practice

strength (4 rounds)

one round = sled push x 50 feet + frame carry x 50 feet

conditioning/accessory work (2 rounds)

heavy swings x 10 reps

weighted situps x 10 reps

weighted pushups x 10 reps

Cave Strong-training of the day (TOD) #626

NOTE: Those who missed the lightened bench press training last week will do it Monday

general warmup (15 minutes)

resistance band vertical pull a parts x 35 reps

resistance 1 hand pause face pulls x 10/10 reps

resistance band suitcase deadlifts x 20 reps

Sanddune jumps x 10 reps

Burgener drill

specific warmup (5 minutes)

squat cleans set up and light practice

strength (20 minutes)

squat cleans x 4 reps x 6 sets

conditioning/accessory work (2 rounds)

Sanddune split squats x 10/10 reps

E-Z bar curls x 15 reps

pinch grip isometric weight plate hold x 60 seconds

Cave Strong-training of the day (TOD) #625

general warmup (15 minutes)

rotation pushups x 20 reps

mountain climbers x 80 reps

hollow rocks x 20 reps

Grinder Kord recline rows x 20 reps

specific warmup (5 minutes)

dumbbell clean & power jerk set up and light practice

strength (20 minutes)

dumbbell clean & power jerk 4/4 x 5 sets

conditioning/accessory work (3 rounds)

dumbbell star complex x 1

dumbbell pullovers x 10 reps

Cave Strong-training of the day (TOD) #624

general warmup (15 minutes)

2 hand front swings x 50 reps

2 hand side swings x 30 reps

mad monkey jumps x 100 feet

seated machine chest press x 10 reps

specific warmup (5 minutes)

lightened bench press set up and light practice

strength (20 minutes)

lightened bench press x 5 reps x 5 sets

conditioning/accessory work (2 rounds)

Grider Kord reverse flys x 12 reps

resistance band baseball swings x 20/20 reps

Sanddune pushups x 20 reps

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