general warmup (15 minutes)
resistance band pull a parts x 75 reps
dumbbell star complex x 2
rear bear crawls x 50 feet
bear crawls x 50 feet
1 legged hops x 100 feet
specific warmup (5 minutes)
bench press set up and light practice
strength (20 minutes)
bench press x 5 reps x 5 sets
conditioning/accessory work (2 rounds)
weighted pushups x 8 reps
dumbbell rows x 10/10reps
triset tricep complex x 4 reps (note: each rep contains all 3 movements)
It’s been quite a week! We took an extended road trip and covered about 2,000 miles.
We were very blessed to have great weather and timely travel.
Aside from the ususal Atlanta gridlock things went very smoothly.
Now that we are refreshed, renewed, and rearmed we will unleash the Cave Strong and Mace Fit® Monday morning.
Buckle your seatbelts, it will be quite a ride!
We are blessed to finally get a week away! The gym will be closed May 17-21.
general warmup (15 minutes)
bear crawls x 100 feet
side shuffles x 200 feet
weight plate orbits x 20 reps
weight plate wood choppers x 10/10 reps
specific warmup (5 minutes)
sled push set up and light practice
strength (20 minutes)
sled push x 150 feet x 4 rounds
conditioning/accessory work (2 rounds)
rear sled pull x 50 feet
Sanddune squats x 15 reps
general warmup (15 minutes)
Grinder Kord reverse flys x 15 reps
Grinder Kord flys x 15 reps
rotation pushups x 25 reps
Zercher sandbag cleans x 15 reps
specific warmup (5 minutes)
dumbbell Ahrens press set up and light practice
strength (20 minutes)
dumbbell Ahrens press x 5 reps x 5 sets
conditioning/accessory work (2 rounds)
dumbbell bench press x 12 reps
strict pullups x 12 reps
I don’t normally recommend doing two training sessions like this, but they are tough and dedicated so they went for it.
Gotta respect their discipline and work ethic!
They are sending me some sample of their Born Tough fitness shorts and t-shirts and I will post a review shortly.
Here’s what I am going to review after I torture-test them
Whoa! That should stir up some turmoil!
Well that’s okay, because one the the strongest guys I know, Bud Jeffries, breaks all the rules on this subject.
Did I mention that Bud is insanely strong?
I first met Bud in 2004 and he has been a major influence on how I train and how I coach others.
Bud taught me much about Strongman training over the years and we have become personal friends along the way.
As long as I have known him he has used both strict and cheater reps with great success.
He is free of other people’s methods and trains the way he knows works best for himself.
Check him out on social media and you’ll see what I mean.
general warmup (15 minutes)
Grinder Kord recline rows x 15 reps
pushups x 35 reps
kettlebell cleans x 10/10 reps
kettlebell rack squats x 15 reps
Sanddune jumps x 12 reps
specific warmup (5 minutes)
hand over hand sled pull set up and light practice
strength (6 rounds)
one round = heavy hand over hand sled pulls x 50 feet
conditioning/accessory work (2 rounds)
floor press x 8 reps
axle rows x 8 reps
neutral grip bench press x 8 reps
dumbbell curls x 8 reps
Our Personal Trainer, Carly Smith, trains her Mom (Jill) & Dad (Mike) several times each week. They both are doing great! Way to go!
Schedule your personal training with Carly today
contact: (941)544-3799
smithcarly20@gmail.com
The Cave 