general warm up (15 minutes)
overhead weight plate carry x 100 feet
double club walking horse stance x 50 feet
sit ups x 25 reps
chimp walks x 100 feet
specific warm up (5 minutes)
rear sled pulls set up and light practice
strength (4 rounds)
rear sled pulls x 100 feet
conditioning/accessory work (1 round)
resistance band hamstring curls x 30 reps
weighted side bends x 20 reps
dumbbell pull overs x 10 reps
weighted strict pull ups x 5 reps
general warm up (15 minutes)
mountain climbers x 100 reps
tin mans x 100 feet
Sanddune split squats x 10/10 reps
strict pull ups x 10 reps
specific warm up (5 minutes)
dumbbell rows set up and light practice
strength (20 minutes)
heavy dumbbell rows 4/4 repsx 7 sets
conditioning/accessory work (3 rounds)
dumbbell clean & push press x 6/6 reps
dips x 6 reps
Nothing like technology to “simplify” our lives.
Tomorrow’s Training of the Day is going up in a few minutes.
general warm up (15 minutes)
dumbbell star complex x 1
recline rope climbs x 5
kettlebell figure 8’s to hold x 25 reps
traveling broad jumps x 100 feet
specific warm up (5 minutes)
Cave Strong medley set up and light practice
strength (4 rounds)
one round = sled push x 50 feet + frame carry x 50 feet + axle cleans x 5 reps + weighted sit ups x 5 reps
conditioning/accessory work (2 rounds)
long cycles x 30 reps
360’s x 30 reps
Open will be 3:45-4:30pm today only.
The Cave will close at 4:30pm, no evening classes.
general warm up (15 minutes)
resistance band archer pulls x 20/20 reps
resistance band baseball swings x 20/20 rep
sandbag shouldering x 20 reps
overhead weight plate carry x 100 feet
specific warm up (5 minutes)
dumbbell Ahrens press set up and light practice
strength (20 minutes)
dumbbell Ahrens x 12-10-8-6 reps
conditioning/accessory work (2 rounds)
heavy dumbbell rows x 7/7 reps
dumbbell pull overs x 12 reps
weighted dips x 7 reps
That’s simple, he “gets it” about steel mace and club training.
Great athletes always look for ways to get even better.
Come on out to our next certification at his gym in Orlando, FL and train alongside Strongman Coringa Conway.
general warm up (15 minutes)
chimp walks x 100 feet
45 to 90 degree leg lifts x 20 reps
jump rope x 100 reps
steel grip balls strict pull ups x 5 reps
specific warm up (5 minutes)
Axle cleans set up and light practice
strength (20 minutes)
Axle cleans x 3 reps x 6 sets
conditioning/accessory work (2 rounds)
pinch grip “around the clock” plate holds x 2/2 reps
concrete slab carry x 100 feet
Lat. pull downs x 8 reps
The Cave will open at 4:30pm for Open Gym hours (today only)
general warm up (15 minutes)
rear bear crawls x 50 feet
inch worms x 50 feet
uppercut front lunges x 10/10 reps
strict pull ups x 5 reps
specific warm up (5 minutes)
sled push/sledge hammer strikes set up and light practice
strength (4 rounds)
one round=heavy sled push x 50 feet + sledge hammer strikes x 20 reps
conditioning/accessory work (1 round)
hollow rocks x 20 reps
isometric bear hug keg hold x 90 seconds
side planks x 90 seconds each side
The Cave 