general warmup (15 minutes)
mountain climbers x 100 reps
situps x 25 reps
Grinder Kord flys x 15 reps
Grinder Kord reverse flys x 15 reps
specific warmup (5 minutes)
sled push set up and light practice
strength (4 rounds)
sled push x 200 feet
conditioning/accessory work (2 rounds)
rear sled pull x 100 feet
weighted step ups x 20 reps
supine helicopters x 15/15 reps
Here’s a brief look at a small part of how we train. There is much more to it than this, but this will give you a general idea.
general warmup (15 minutes)
chimp walks x 100 feet
1 legged hops x 100 feet
side shuffles x 200 feet
45 to 90 degree leg lifts x 20 reps
specific warmup (5 minutes)
Meadows rows set up and light practice
strength (20 minutes)
Meadows rows x 5/5 reps x 5 sets
conditioning/accessory work (2 rounds)
Grappler bar 1 hand push press x 7/7 reps
Grappler twists x 20 reps
wrist roller x 10 reps
general warmup (15 minutes)
overhead weight plate carry x 100 feet
Sanddune jumps x 10 reps
parallette pushups x 12 reps
Zercher sandbag split squats x 8/8 reps
recline rope climbs x 5
specific warmup (5 minutes)
neutral grip bench press set up and light practice
strength (20 minutes)
neutral grip bench press x 4 reps x 7 sets
conditioning/accessory work (2 rounds)
Trap bar deadlift x 8 reps
medicine ball throws x 10 reps
weighted situps x 12 reps
general warmup (15 minutes)
resistance band vertical pull a parts x 35 reps
resistance band archer pulls x 20/20 reps
resistance band baseball swings x 20/20 reps
resistance band pause seated rows x 15 reps
specific warmup (5 minutes)
keg squats set up and light practice
strength (20 minutes)
keg squats x 8 reps x 4 sets
conditioning/accessory work (1 round)
1 hand farmers walk x 200 feet
sandbag shouldering x 12/12 reps
shielded strikes x 24 reps
general warmup (15 minutes)
dumbbell star complex x 1
dumbbell hang power snatches x 5/5 reps
double dumbbell squat cleans x 10 reps
specific warmup (5 minutes)
incline dumbbell bench press set up and light practice
strength (20 minutes)
incline dumbbell bench press x 5 reps x 5 sets
conditioning/accessory work (3 rounds)
double dumbbell rows x 10 reps
dumbbell pullovers x 10 reps
We at the Cave are big fans of the Highland Games!
If you have never watched this type of competiton before, definitely check it out.
If you like watching Strongman competition, you’ll love the Highland Games.
We will have a one day grace period for everyone to get in their last tests.
Remember, if you don’t do it Monday you can do it in the next test cycle in April.
General warm up (10 minutes)
bear crawls x 100 feet
jumping jacks x 50 reps
tin mans x 100 feet
kettlebell high pulls x 10/10 reps
Adex arc 2 hand front cleans x 10 reps
specific warm up (5 minutes)
Burgener drills
squat cleans set up and light practice
squat cleans test
rest as needed
specific warm up (5 minutes)
sled push test x max. weight x 50 feet)
**Note: no conditioning/accessory work during tests**
Due to a prior commitment there will not be any Mace Fit® or Cave Strong classes tonight
The Cave 