general warmup, (15 minutes)
inside mills x 20/20 reps
kettlebell goblet squats x 15 reps
BTN stretch x 90 seconds x 1/1
side swing halos x 20 reps
clock pushups x once around the clock
specific warmup (5 minutes)
grappler twist/grappler push press set up and light practice
strength (4 rounds)
one round =grappler twists x 10 reps + grappler push press x 10 reps
conditioning/accessory work (2 rounds)
resistance band baseball swings x 20/20 reps
elevated pushups x 15 reps
Check our training schedule for new afternoon class times
Crazy title, huh?
That’s okay, I guess a little craziness is in order today.
The reason I ask that question is I had a military training situation where I had to do just that.
I was at U.S. Army Sapper School and we were going through Technical Rock Climbing.
One part involved climbing up a sheer rock wall, which was practically vertical.
I mean straight up.
Of course we had to do this in full combat gear (the modern term is full kit).
There were only finger and toe holds to pull up ourselves up by.
I got about 3/4 of the way up and ran out of anything to grab onto.
My fingers held on as long as they could. My forearms were cramping and felt like baseballs, I couldn’t hang on.
I fell backwards until the safety line caught me and kept me from death.
So maybe you never had to rely on finger strength like that in your lifetime.
Who knows what ever might happen in the future?
One of the best ways to strengthen your fingers is using Eagle Loops for pullups, rows, carries, etc.
Your thumbs are not used in Eagle Loop training, just your fingers.
I cover this more in my book, The Cave Strong Method
You hear a lot about grip training, but this takes a different and lesser-known approach to strengthening your hands.
Just a few thoughts for ya,
Coach D
general warmup (15 minutes)
Sanddune squats x 12 reps
kettlebell cleans x 10/10 reps
seated resistance band pause rows x 10 reps
1 hand farmer’s walk x 200 feet
1 legged hops x 100 feet
specific warmup (5 minutes)
weight plate stack rows set up and light ractice
strength (20 minutes)
heavy weight plate stack rows x 5 reps x 5 sets
conditioning/accessory work (1 round)
weighted situps x 10 reps
Meadows rows x 8/8 reps
gravity-breakers x 4 reps
wrist rollers x 10 reps
general warmup (15 minutes)
kettlebell figure 8’s to hold x 20 reps
kettlebell goblet split squats x 10/10 reps
sandbag shouldering x 12/12 reps
Zercher sandbag rear walking lunges x 50 feet
fingertip pushups x 10 reps
specific warmup (5 minutes)
Z press set up and light practice
strength (20 minutes)
Z press x 4 reps x 6 sets
conditioning/accessory work (2 rounds)
recline bar rows x 12 reps
Eagle Loop pullups x 6 reps
general warmup (15 minutes)
weight plate orbits x 12/12 reps
weight plate strict front raises x 15 reps
pullups x 10 reps
bear crawls x 100 feet
Power Wheel rollouts x 10 reps
Atlas stone lifts x 4 reps
specific warmup (5 minutes)
bear hug keg squats set up and light practice
strength (20 minutes)
bear hug keg squats x 8 reps x 4 sets
conditioning/accessory work (2 rounds)
Grinder Kord reverse flys x 15 reps
resistance band pull a parts x 50 reps
I am back from Tampa and the classes will be held at the regular hours this afternoon.
general warmup (15 minutes)
rear bear crawl x 50 feet
inch worms x 50 feet
diagonal pull a parts x 25/25 reps
tin mans x 100 feet
traveling broad jumps x 100 feet
specific warmup (5 minutes)
bench press set up and light practice
strength (20 minutes)
bench press x 8 reps x 4 sets
conditioning/accessory work (2 rounds)
dumbbell rows x 12/12 reps
kettlebell press x 8/8 reps
I will be out of town and will not be able to do any classes except possible for the evening classes. Text me first to double check before driving in.
The Cave 