The Cave

See the new times for the morning classes here

general warmup (15 minutes)

medicine ball chest pass & chase x 12 reps

mad monkey jumps x 100 feet

flutter kicks x 150 reps

rotation pushups x 20 reps

specific warmup (5 minutes)

weighted dips set up and light practice

strength (20 minutes)

weighted dips x 4 reps x 7 sets

conditioning/accessory work (2 rounds)

chinups x 10 reps

resistance band pull a parts x 50 reps

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The morning classes will be at 8am and 9am starting in the very near future.

The final details will be posted soon.

general warmup (15 minutes)

Zercher sandbag carry x 100 feet

weight plate orbits x 20 reps

Bulgarian bag 360’s x 15/15 reps

barbarian squats x 20 reps

specific warmup (5 minutes)

weighted pullups set up and light practice

strength (20 minutes)

weighted pullups x 3 reps x 8 sets

conditioning/accessory work (2 rounds)

Neuro-Grip pushups x 10 reps

45 to 90 degree leg lifts x 20 reps

general warmup (15 minutes)

pushups x 30 reps

tin mans x 100 feet

side shuffles x 200 feet

traveling broad jumps x 100 feet

Zercher sandbag cleans x 15 reps

specific warmup (5 minutes)

back squat set up and light practice

to find a weight you can do 10 reps with

strength (20 minutes)

one cluster set = {back squats x 5 reps + rest x 15 seconds} x 5

conditioning/accessory work (2 rounds)

resistance band good mornings x 20 reps

weighted calf raises x 20 reps

Granted, an Atlas stone looks intimidating just sitting there, but something seems to beckon you to lift it.

Yikes, maybe you have never done that before or maybe it’s just been a long time.

Here’s one of many things I learned from the late Bud Jeffries years ago that could help you.

Weight plate stack rows are a good way to develop the strength and confidence you need.

Bud like to do rows with real heavy stacks, but that can come later.

Grab a ten pound steel plate, no bumper plates please, and set it on the floor.

Then stack 45lb plates on top of it, that leaves enough room to get your fingers under the plates.

If you are pretty new at this just start with one 45lb plate.

Place your feet on either side of the stack, push your hips back, keep your back straight and get your fingers under the stack.

Row it until it touches your gut and put it back down.

Add plates as needed for each successive set.

When you can do a heavy set of 3 reps, you will be ready to move on to doing gravity-breakers with a small Atlas stone.

Set it up like the weight stack with a ten pound plate underneath.

Position your body like before and lift the stone about 3-4 inches and put it back down.

When you get stronger doing this, the next step is to get the stone onto your lap.

We’ll cover that in a future email.

Hope that helps,

Coach D

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