Getting ready for Thanksgiving
Weakness is no match for a determined person
I am very proud of this young man! He has come so far over the last three years.
When he first came to the Cave, I gave him a simple bodyweight assessment which he did very poorly on. He has worked very hard and has made solid progress.
As I always say, “The results follow the work. It’s just that simple.”
Cave Strong-training of the day (TOD) #550
general warm up (10 minutes)
resistance band archer pulls x 20/20 reps
recline rope climb x 4
Bulgarian bag wood choppers x 10/10 reps
tin mans x 100 feet
1 legged hops x 100 feet
specific warm up (5 minutes)
loaded wheelbarrow push set up and light practice
strength (20 minutes)
loaded wheelbarrow push x 200 feet x 4 rounds
conditioning/accessory work (2 rounds)
dumbbell hang power snatch x 5/5 reps
Bulgarian bag 360’s x 10/10 reps
sledge hammer strikes x 10/10 reps
Cave Strong-training of the day (TOD) #549
general warm up (10 minutes)
double club front swings x 50 reps
weight plate overhead walking lunges x 100 feet
mountain climbers x 80 reps
kettlebell V presses x 10 reps
specific warm up (5 minutes)
weighted dips set up and light practice
strength (20 minutes)
weighted dips x 3 reps x 7 sets
conditioning/accessory work (2 rounds)
Sanddune push ups x 15 reps
2 hand side swing x 30 reps
Get “Cave Strong” all over
Cave Strong-training of the day (TOD) #548
general warm up (10 minutes)
diagonal resistance band pull a parts x 30/30 reps
sandbag shouldering x 10/10 reps
strict weight plate front raises x 15 reps
resistance band suitcase deadlifts x 10 reps
specific warm up (5 minutes)
rack pulls set up and light practice
strength (20 minutes)
heavy rack pulls x 2 reps x 5 sets
conditioning/accessory work (2 rounds)
double dumbbell push press x 10 reps
dumbbell pull overs x 10 reps
Note: after both rounds are complete do max. reps with Captains of Crush grippers with each hand twice
Cave Strong-training of the day (TOD) #547
general warm up (10 minutes)
mountain climbers x 100 reps
hollow rocks x 15 reps
double chain strict press x 12 reps
Power Wheel rollouts x 10 reps
specific warm up (5 minutes)
bear hug keg squats set up and light practice
strength (20 minutes)
bear hug keg squats x 4 reps x 6 sets
conditioning/accessory work (1 round)
Bulgarian split squats x 10/10 reps
dead stop step ups x 10/10 reps
isometric medicine ball crush x max. time
wrist roller x 10 reps
Cave Strong-training of the day (TOD) #546
general warm up (10 minutes)
Sanddune power steps x 50 reps
Sanddune jumps x 10 reps
resistance band archer pulls x 20/20 reps
resistance band Sumo deadlifts x 15 reps
Burgener drills
specific warm up (5 minutes)
snatch set up and light practice
strength (20 minutes)
snatch x 2 reps x 8 sets
conditioning/accessory work (2 rounds)
weighted sit ups x 10 reps
Ahrens press (with dumbbells) x 10 reps
Neuro Grip push ups x 10 reps
Cave Strong-training of the day (TOD) #545
general warm up (10 minutes)
“palm up” resistance band pull a parts x 50 reps
diagonal pull a parts x 25/25 reps
diamond push ups x 15 reps
wide grip recline bar rows x 15 reps
specific warm up (5 minutes)
isometric overhand pulls set up and practice
strength (5 rounds)
isometric overhand pulls x max. effort
conditioning/accessory work (3 rounds)
dumbbell pull overs x 10 reps
pause bat wing rows x 10 reps
The same weight on a barbell is easy
There’s nothing easy about this lift. Do 3 reps each side x 3 sets and you’ll see what I mean.
The Cave 