general warm up (10 minutes)
rear bear crawls x 100 feet
tin mans x 100 feet
traveling broad jumps x 100 feet
specific warm up (5 minutes)
keg squats set up and light practice
strength (20 minutes)
keg squats x 7 reps x 4 sets
conditioning/accessory work (2 rounds)
Grinder Kord flys x 15 reps
pause supermans x 15 reps
general warm up (10 minutes)
rotation push ups x 20 reps
double club snatch x 10 reps
over head weight plate carry x 100 feet
jumping jacks x 40 reps
specific warm up (5 minutes)
Ahrens press set up and light practice
strength (20 minutes)
Ahrens press x 8 reps x 4 sets
conditioning/accessory work (2 rounds)
wide grip recline bar rows x 12 reps
Neuro Grip push ups x 8 reps
Regular schedule on Friday
general warm up (10 minutes)
kettlebell figure 8’s to hold x 30 reps
barbarian split squats x 12/12 reps
sandbag shouldering x 10/10 reps
Burgener drills
specific warm up ( 5 minutes)
squat cleans set up and light practice
strength (20 minutes)
squat cleans x 3 reps x 8 sets
conditioning/accessory work (2 rounds)
1 hand farmers walks x 100 feet
resistance band good mornings x 20 reps
general warm up (10 minutes)
vertical pull a parts x 35 reps
clock push ups x once around the clock
seated resistance band pause rows x 10 reps
leg scissors x 20 reps
specific warm up (5 minutes)
strict overhead chain press set up and light practice
strength (20 minutes)
strict overhead chain press x 5 reps x 5 sets
conditioning/accessory work (1 round)
JM press x 8 reps
wrist rollers x 10 reps
seated EZ bar curls x 12 reps
general warm up (10 minutes)
rear bear crawls x 100 feet
Bulgarian bag wood choppers x 15/15 reps
Bulgarian bag snatches x 10 reps
resistance band “palms up” pull a parts x 50 reps
specific warm up (5 minutes)
dumbbell bench press set up and light practice
strength (20 minutes)
dumbbell bench press x 12-10-8-6-4 reps
conditioning/accessory work (2 rounds)
recline rope climbs x 5
Sanddune push ups x 10 reps
I was supposed to have jury duty tomorrow, but I have been excused from it.
THE CAVE WILL BE OPEN TOMORROW (MONDAY).
Be ready to crush the basics again!
general warm up (10 minutes)
double club front swings x 50 reps
weight plate orbits x 20 reps
Bulgarian bag 360’s x 10/10 reps
tin mans x 100 feet
specific warm up (5 minutes)
double kettlebell rack squats set up and light practice
strength (20 minutes)
double kettlebell rack squats x 6-8-10-8-6 reps
conditioning/accessory work (1 round)
pause supermans x 10 reps
Grinder Kord chain push ups x 10 reps
Grinder Kord flys x 10 reps
Bulgarian split squats x 10/10 reps
The Cave will be closed after the 9:00 am class this Friday due to a coaches conference I will be attending.
Also, we will be closed the following Monday due to jury duty.
Regular schedule resumes next Tuesday.
The Cave 