Cave Strong-training of the day (TOD) #719

general warmup (15 minutes)

1 hand farmer walk x 200 feet

inch worms x 50 feet

chimp walks x 50 feet

1 legged hops x 100 feet

45 to 90 degree leg lifts x 20 reps

specific warmup (5 minutes)

set up supersets & practice

strength (7 supersets)

1 superset = strict pullups x 3 reps + dips x 3 reps

conditioning/accessory work (2 rounds)

isometric bear hug keg hold x 45 seconds

pause supermans x 15 reps

Cave Strong-training of the day (TOD) #718

general warmup (15 minutes)

resistance band pull a parts x 120 reps

medicine ball chest pass x 10 reps

strict pullups x 7 reps

double kettlebell rack squats x 10 reps

specific warmup (5 minutes)

set up and light practice

strength (3 rounds)

one round=triple tire flip & rear drag x 1 rep + floor press x 5 reps + Atlas stone lifts x 2 reps

conditioning/accessory work (2 rounds)

recline rope climb x 3 reps

Power Wheel rollouts x 10 reps

wrist roller x 7 reps

Cave Strong-training of the day (TOD) #717

general warmup (15 minutes)

resistance band pull a parts x 100 reps

floor press x 12 reps

supine helicopters x 15/15 reps

double club front raise lunges x 100 feet

specific warmup (5 minutes)

frame carry set up and light practice

strength (5 rounds)

heavy frame carry x 50 feet

conditioning/accessory work (1 round)

standing kettlebell Russian flys x 5 reps

leg extensions x 15 reps

resistance band 1 legged hamstring curls x 20/20 reps

weighted situps x 10 reps

Cave Strong-training of the day (TOD) #716

general warmup (15 minutes)

long cycles x 40 reps

inch worms x 50 feet

tin mans x 100 feet

Sanddune jumps x 12 reps

specific warmup (5 minutes)

lateral sled pulls set up and light practice

strength (20 minutes)

lateral sled pulls x 100 feet x 4 rounds

conditioning/accessory work (2 rounds)

weighted calf raises x 20 reps

Bulgarian split squats x 10/10 reps

Cave Strong-Hard Labor Day-training of the day (TOD) #715

general warmup (15 minutes)

bear hug keg squats x 7 reps

keg power press x 7 reps

dumbbell star complex x 1

kettlebell figure 8’s to hold x 25 reps

specific warmup (5 minutes)

set up and light practice

strength (5 supersets)

one superset = bench press x 5 reps + barbell row x 5 reps

conditioning/accessory work (2 rounds)

double chain press x 10 reps

Neuro-grip pushups x 10 reps

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