general warm up (15 minutes)
resistance band pull a parts x 75 reps
resistance band Sanddune push ups x 15 reps
strict chin ups x 8 reps
double Arc standing chest press x 5 reps
specific warm up (5 minutes)
chain bench press set up and light practice
strength (20 minutes)
chain bench press x 7 reps x 5 sets
conditioning/accessory work (2 rounds)
JM press** x 12 reps
wide grip recline bar rows x 8 reps
** demo of JM press
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general warm up (15 minutes)
alternating kettlebell swings x 30 reps
overhead weight plate carry x 100 feet
resistance band pause face pulls x 15 reps
resistance band suitcase deadlifts x 20 reps
specific warm up (5 minutes)
wheel barrow push set up and light practice
strength (20 minutes)
wheel barrow push x 150 feet x 4 rounds
conditioning/accessorywork (2 rounds)
weighted dips x 5 reps
recline bar rows x 10 reps
Grinder Kord flys x 15 reps
general warm up (15 minutes)
dumbbell star complex x 1
Grinder Kord recline rows x 15 reps
bandido squats x 20 reps
Power Wheel hand walks x 100 feet
speciific warm up (5 minutes)
barbell pull over press set up and light practice
strength (20 minutes)
barbell pull over press x 8 reps x 4 sets
conditioning/accessory work (2 rounds)
double dumbell rows x 12 reps
diamond push ups x 12 reps
weighted side bends x 20 reps
Though we have had three previous locations, this has been the best. We were very blessed to get this warehouse space back in 2010. My good friend and fellow coach, Tony Spain, told me about it when it came available. Tony owns Absolute Boxing Fitness which is just two door down from the Cave.
We are going to have a celebration on Tuesday August 11 at Oak & Stone and everyone who has ever trained at the Cave is welcome to come.
We will kick it off at 7:30 pm . Everyone will pay as they go.
general warm up (15 minutes)
1 leg leg lifts x 15/15 reps
Sanddune squats x 12 reps
Sanddune push ups x 15 reps
strict pull ups x 5 reps
specific warm up (5 minutes)
strict barbell press set up and light practice
strength (20 minutes)
strict barbell press x 5 reps x 5 sets
conditioning/accessory work (3 rounds)
atomic push ups** x 10 reps
**Note: Put your feet into the loops of Grinder Kords or what ever type of suspension device you have. They should be set so toes are only a few inches off the floor while in a push up position. Do a pike with the hips high then come down and do a push up.
seated pause resistance band rows x 15 reps
Virus or not, we are continuing to get together for hard training and great food every month.
Each guy did this cricuit three times.
This was thelast part of today’s workout. I learned this from our old Powerlifting coach, the late Dru Patrick. He knew how to get results!
GENERAL WARM UP (15 MINUTES)
Bear crawls x 100 feet
Chimp walks x 50 feet
Sanddune jumps x 10 reps
Inch worms x 50 feet
Resistance band diagonal pull a parts x 25/25 reps
SPECIFIC WARM UP (5 MINUTES)
Set up and light practice
STRENGTH (3 rounds)
One round = triple tire flip & rear drag x 2 reps + Strongman log lift x 5 reps + weighted dips x 5 reps + bench press x 5 reps
CONDITIONING/ACCESSORY WORK (1 round)
2 hand side swings x 40 reps
Grinder Kord reverse flys x 15 reps
Mississippi shrugs x 10 reps (one rep = isometric hold at the top x 10 seconds + rest x 10 seconds)
The Cave 