What a high energy day it was!
All eight events were intense and competitors had to dig deep to get those reps in.
Cave Strong-training of the day (TOD) #558
general warm up (15 minutes)
rotation push ups x 20 reps
kettlebell V presses x 10 reps
recline rope climbs x 5
windshield wiper squats x 15 reps
specific warm up (5 minutes)
kettlebell complex
strength (3 rounds)
one round = 1 hand swings x 15/15 reps + 1 hand cleans x 12/12 reps + 1 hand rows x 10/10 reps
conditioning/accessory work (2 rounds)
sandbag shouldering x 10/10 reps
stone carry x 100 feet
We are heading for Miami on Friday
The Cave will be closed Feb. 7-9 due to the Vintage Strength Games.
Regular schedule resumes the following Monday.
Cave Strong-training of the day (TOD) #557
general warm up (15 minutes)
clock push ups x twice around the clock
windshield wiper squats x 20 reps
double dumbbell push press x 10 reps
jump rope x 3 minutes
specific warm up (5 minutes)
trap bar deadlifts set up and light practice
strength (20 minutes)
trap bar deadlifts x 7 reps x 4 sets
conditioning/accessory work (1 round)
nightmares x 15 reps
dumbbell curls x 12 reps
dead stop lateral step ups x 10/10 reps
snatch grip high pulls x 8 reps
Iron Brotherhood training today
Wheel barrow pushes, log lifts, & weighted sit ups
Cave Strong-training of the day (TOD) #556
general warm up (15 minutes)
resistance band diagonal pull a parts x 30/30 reps
rear bear crawls x 50 feet
chimp walks x 50 feet
kettlebell goblet squats x 20 reps
specific warm up (5 minutes)
strict pull ups /dips superset set up and light practice
strength (6 supersets)
one superset = strict pull ups x 3 reps + dips x 5 reps
conditioning/accessory work (2 rounds)
sandbag shouldering x 10/10 reps
Power Wheel roll outs x 10 reps
Cave Strong=training of the day (TOD) #555
general warm up (15 minutes)
dumbbell star complex x 1
leg lifts x 25 reps
1 legged hops x 100 feet
pause supermans x 15 reps
tin mans x 100 feet
specific warm up (5 minutes)
keg medley set up and light practice
strength (3 rounds)
one round=keg carry x 100 feet + keg power presses x 7 reps + keg squats x 5 reps
conditioning/accessory work (2 rounds)
log ground to overhead lifts x 10 reps
Neuro grip push ups x 10 reps
Strongmen “test drive” Adex Steel maces and clubs
They don’t call these guys Strongmen for nothing.They seriously strong plus they are open-minded enough to learn about new training methods.
Cave Strong-training of the day (TOD) #554
general warm up (15 minutes)
bear crawls x 100 feet
traveling broad jumps x 100 feet
dumbbell push press x 10/10 reps
Burgener drills
dislocates x 10 reps
specific warm up (5 minutes)
snatch set up and light practice
strength (20 minutes)
snatch x 3 reps x 8 sets
conditioning/accessory work (2 rounds)
Ahrens press x 12 reps
Zercher sandbag cleans x 15 reps
Cave Strong-training of the day (TOD) #553
general warm up (15 minutes)
Grinder Kord recline rows x 15 reps
Grinder Kord flys x 15 reps
sit ups x 25 reps
jumping jacks x 40 reps
Sanddune jumps x 15 reps
specific warm up (5 minutes)
bench press set up and light practice
strength (20 minutes)
bench press x 4 reps x 6 sets
conditioning/accessory work (1 round)
diamond push ups x 20 reps
alternating sledge hammer strikes x 30 reps
Meadows rows x 15/15 reps
wrist roller x 10 reps
The Cave 