Cave Strong-training of the day (TOD) #669

general warmup (15 minutes)

mountain climbers x 80 reps

alternating leg lifts x 20 reps

Russian plank walkups x 12 reps

dumbbell hang power snatches x 10/10 reps

specific warmup (5 minutes)

bench press set up and light practice

find a weight you can do 10 reps with

strength (3 rest pause sets)

one rest pause set = max reps + rest x 30 seconds x 3 rounds

conditioning/accessory work (2 rounds)

resistance band tricep push downs x 20 reps

double dumbbell curls x 15 reps

double dumbbell rows x 10 reps

a killer combo–pullovers & cleans

Real quick here’s a good way bang out some good hard training fast.

You can do this with steel clubs, dumbbells, or barbells.

Name your “poison.”

We did them with heavy steel clubs recently and it was tough:

Heavy Gama casts x 10 reps supersetted with heavy 2 hand front cleans x 10 reps.

3 or 4 rounds of this should do it.

If your using dumbbells or barbells, get up quick when the pullovers are done and knock out those cleans.

Have fun with this one!

Coach D (941)228-8341

PS: don’t forget to get on the waiting list for our free livestream of the Vintage Strength Games

Cave Strong-training of the day (TOD) #668

general warmup (15 minutes)

mountain climbers x 100 reps

45 to 90 degree leg lifts x 20 reps

pause supermans x 15 reps

barbarian lateral lunges x 20 reps

specific warmup (5 minutes)

sled pull set up and light practice

strength (4 rounds)

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

conditioning/accessory work (1 round)

leg extensions x 15 reps

weighted calf raises x 20 reps

resistance band hamstring curls x 30 reps

Cave Strong-training of the day (TOD) #667

general warmup (15 minutes)

pushups x 30 reps

recline rope climb x 5

sandbag shouldering x 10/10 reps

weighted situps x 10 reps

specific warmup (5 minutes)

Atlas stone lifts setup and practice

strength (20 minutes)

Atlas stone lifts x 3 reps x 5 sets

conditioning/accessory work (3 rounds)

grappler bar close grip rows x 10 reps

medicine ball isometric squeeze x 45 seconds

Cool road trip up to Tampa Atlas Stones today!

I was pretty psyched to finally find an Atlas stone supplier within reasonable driving distance from the Cave and the prices were great.

There was some real heavy rain on the way up, but who cares. It was a worthwhile trip.

Aaron (on the left) is the owner of Tampa Atlas Stones. Shane (on the right) is a U.S. Army Airborne Veteran like myself.

So we hung out in the rain for a while and later headed home with the first of 3 Atlas stones I plan on getting for the Cave.

This one was 160lb for our guys to practice with.

The others will be 215lb and 250lb.

When our guys outgrow them, we’ll go heavier.

Fun times lie ahead!

Cave Strong-training of the day (TOD) #665

general warmup (15 minutes)

kettlebell suitcase swings x 30 reps

medicine ball chest passes x 10 reps

resistance band 1 hand pause face pulls x 10/10 reps

diamond pushups x 15 reps

1 legged hops x 100 feet

specific warmup (5 minutes)

dead-stop bench press set up and light practice

strength (20 minutes)

dead-stop bench press x 3 reps x 7 sets

conditioning/accessory work (2 rounds)

triset tricep complex x 4 reps (note: 1 rep = all 3 exercises back to back)

double dumbbell rows x 15 reps

offset front pull overs x 10/10 reps

Vintage Strength Games

VINTAGE STRENGTH GAMES™ ORLANDO 2021 WILL BE AT -IRON LIFE ATHLETICS, 815 MONTANA ST, ORLANDO, FL 32803 IN BEAUTIFUL ORLANDO. THIS FAMILY-FRIENDLY EVENT BRINGS THE HEALTH AND FITNESS COMMUNITY TOGETHER FOR 2 ACTION-PACKED DAYS SATURDAY AND SUNDAY 14 & 15, AUGUST, 2021.

The Vintage Strength Games™ features multiple live events with the opportunity for close viewing and you will see men, women, and children compete.

Join us for the Vintage Strength Games – Orlando 2021, a first class event featuring time honored strength competitions of the mace and club. This event will be professionally livestreamed.

Here are the live stream links.
Day 1 https://youtu.be/AsCiRZELxk4
Day 2 https://youtu.be/EOKzSngXCpw

This event continues building a series of events to be held around the country on a regular basis and is backed by Vintage Strength Training, Macefit, MaceWorx and Adex Clubs and Maces. Sanctioned by the AMCCA – American Mace and Club Competitive Athletics.

Come to compete or learn.

All experience levels are welcomed and encouraged to participate.

Get all the details here

Cave Strong-training of the day (TOD) #664

general warmup (15 minutes)

kettlebell figure 8’s to hold x 30 reps

Power Wheel rollouts x 10 reps

Sanddune jumps x 10 reps

Sanddune pushups x 15 reps

specific warmup (5 minutes)

bear hug keg squats set up and light practice

strength (20 minutes)

bear hug keg squats x 8 reps x4 sets

conditioning/accessory work (2 rounds)

hollow rocks x 15 reps

pause supermans 15 reps

side plank x 60 seconds

How do you measure your progress?

I am sure that training is a big part of your life, it sure is for me.

Just curious to see how you track the progress you are making in your training.

For myself, I am an old school pen and paper guy.

I have kept a training journal for decades. That way I always know what I am doing good in and what I am not.

It’s important to build on your strengths but work on your weak spots.

Another way is to compete on a regular basis.

Every type of training I know of has some form of competitions.

They will keep you sharp and can often humble you greatly.

The third way is reglularly scheduled testing, which is what we do at the Cave every quarter.

Each of these options is good in it’s own way, but all of them together is like gold.

Doing none of these is a very sad joke on yourself.

It’s like trying to play football with no goal lines.

Cave Strong-quarterly strength & work capacity tests #7 & #8

General warm up (10 minutes)

Americanas x 50 reps

1 hand halos x 15/15 reps

Adex club mills x 20 reps

Sanddune plyo push ups x 10 reps

specific warm up (5 minutes)

push press test

rest as needed specific warm up (5 minutes)

 specific warm up (5 minutes)

mace 300’s test

Adex mace test **Note: no conditioning/accessory work during tests**