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Cave Strong-training of the day (TOD) #662
general warmup (5 minutes)
rotation pushups x 25 reps
situps x 25 reps
jumping jacks x 50 reps
mountain climbers x 75 reps
specific warmup (5 minutes)
1 hand farmers walk set up and light practice
strength (20 minutes)
1 hand farmers walk x 200 feet x 3 sets
conditioning/accessory work (2 rounds)
barbarian pullovers x 25 reps
resistance band pull a parts x 50 reps
free livestream today of Georgia’s Strongest Man
Cave Strong-training of the day (TOD) #661
general warmup (15 minutes)
recline bar rows x 15 reps
clock pushups x once around the clock
resistance band pause 1 hand face pulls x 12/12 reps
45 to 90 degree leg lifts x 20 reps
specific warmup (5 minutes)
Eagle Loop pullups/bench dips set up and practice
strength (4 supersets)
0ne superset = Eagle Loop pullups x 4 reps = bench dips x 8 reps
conditioning/accessory work (3 rounds)
EZ bar curls x 10 reps
resistance band tricep push downs x 15 reps
cool events coming up at the Cave in April
Wow! It’s almost time to start our quarterly strength and work capacity tests!
Only one more week and the fun will be unleashed:
5 barbell tests, 2 bodyweight test, steel mace test, steel club test, sled push test
Right after the tests we have our next Mace Fit® Instructor Certification (April 10-11)
You can save $75 on it when you register this week using the Early Bird Discount.
Cave Strong-training of the day (TOD) #660
general warmup (15 minutes)
kettlebell figure 8’s to hold x 40 reps
resistance band baseball swings x 20/20 reps
jumping jacks x 50 reps
mace paddling x 20/20 reps
specific warmup (5 minutes)
frame carry set up and light practice
strength (5 rounds)
heavy frame carry x 50 feet
conditioning/accessory work (2 rounds)
axle rows x 8 reps
1 hand dumbbell shrugs x 15 /15 reps
wrist roller x 10 reps
Cave Strong-training of the day (TOD) #659
general warmup (15 minutes)
plank walkups x 15 reps
Power Wheel rollouts x 12 reps
windshield wipers x 20 reps
long cycles x 35 reps
specific warmup (5 minutes)
incline chain bench press set up and light practice
strength (20 minutes)
incline chain bench press x 7 reps x 4 sets
conditioning/accessory work (2 rounds)
revolver pushups x 10 reps
Sanddune plyo pushups x 10 reps
piranha press x 10 reps
Cave Strong-training of the day (TOD) #658
general warmup (15 minutes)
inch worms x 50 feet
chimp walks x 50 feet
tin mans x 100 feet
side shuffles x 200 feet
specific warmup (5 minutes)
sled pulls set up and light practice
strength (2 rounds)
one round = rear sled pull x 100 + front sled pull x 100 feet + left sled pull x 100 feet + right sled pull x 100 feet
conditioning/accessory work (2 rounds)
dead-stop weighted step ups x 10/10 reps
resistance band good mornings x 15 reps
weighted sit ups x 10 reps
Cave Strong-training of the day (TOD) #657
general warmup (15 minutes)
rear bear crawls x 100 feet
sandbag shouldering x 12/12 reps
Zercher sandbag cleans x 10 reps
bear hug keg squats x 8 reps
specific warmup (5 minutes)
rack pulls set up and light practice
strength (20 minutes)
heavy rack pulls x 2 reps x 6 sets
note: use P.A.P before the last set
conditioning/accessory work (2 rounds)
hollow rocks x 20 reps
nightmares x 15 reps
Cave Strong-training of the day (TOD) #656
general warmup (15 minutes)
resistance band diagonal pull a parts x 20/20 reps
resistance pull a parts x 60 reps
kettlebell goblet squats x 20 reps
kettlebell high pulls x 10/10 reps
specific warmup (5 minutes)
isometric bench press set up and light practice
strength (20 minutes)
isometric bench press x 3 reps x 8 sets
conditioning/accessory work (1 round)
dumbbell bench press x 15 reps
Grinder Kord reverse flys x 15 reps
dumbbell rows x 15/15 reps
The Cave 