Cave Strong-training of the day (TOD) #500
NOTE: This will also be done this coming Monday for those who miss it on Friday
general warm up (10 minutes)
mountain climbers x 100 reps
tin mans x 100 feet
rotation push ups x 20 reps
1 legged hops x 100 feet
specific warm up (5 minutes)
Strongman complex set up and light practice
strength (4 rounds)
one round of Strongman complex = sled push x 50 feet + farmers walk x 50 feet + weighted dips x 5 reps
conditioning/accessory work (2 rounds)
seated pause resistance band rows x 15 reps
Piranha press x 10 reps
Cave Strong-training of the day (TOD) #499
general warm up (10 minutes)
AirDyne bike x 15 calories
Resistance band pull a parts x 75 reps
Adex Mace 360’s x 30 reps
Sandrine push ups x 12 reps
specific warm up (5 minutes)
Bench press set up and light practice
strength (20 minutes)
Bench press 8 reps x 4 sets
conditioning/accessory work (2 rounds)
Adex club side strikes x 10/10 reps
Heavy bag roundhouse kicks x 7/7 reps
Cave Strong-training of the day (TOD) #498
general warm up (10 minutes)
mountain climbers x 100 reps
resistance band pause face pulls x 15 rep
resistance band suitcase deadlifts x 15 reps
dumbbell hang power snatches 7/7 reps
specific warm up (5 minutes)
farmers walk/log “g to o.h.” lift set up and light practice
strength (4 rounds)
one round = farmers walk x 50 feet + log “g to o.h.” lift x 3 reps
conditioning/accessory work (3 rounds)
sandbag shouldering x 10/10 reps
weighted pull ups x 3 reps
Cave Strong-training of the day (TOD) #497
general warm up (10 minutes)
Battling Ropes sidewinders x 100 reps
AirDyne bike x 15 calories
leg lifts x 25 reps
kettlebell figure 8’s x 30 reps
specific warm up (5 minutes)
grappler twists set up and light practice
strength (20 minutes)
grappler twists x 20 reps x 3 sets
conditioning/accessory work (2 rounds)
2 hand side cleans x 20 reps
resistance band wood choppers x 15/15 reps
lateral sledge hammer strikes x 10/10 reps
Cave Strong-training of the day (TOD) #496
general warm up (10 minutes)
rear bear crawls x 100 feet
kettlebell V presses x 12 reps
keg squats x 8 reps
medicine ball throw x 15 reps
specific warm up (5 minutes)
thick rope grappler rows set up and light practice
strength (20 minutes)
thick rope grappler rows x 15-12-9-6-3 reps
conditioning/accessory work (2 rounds)
Meadows rows x 8/8 reps
Grinder Kord chain push ups 8 reps
Exert maximum force quickly
In this exercise the 35lb club is pulled over the shoulder with one hand, then tapped back with the other hand.
John “Abuelo” Powers is using an Adex plate-loadable steel club in this photo.
“The Gallows” Dead-Stop Pull Up Circuit
There is one more station I accidentally deleted the video for.
3 reps at each station x 4 rounds
Cave Strong-training of the day (TOD) #495
general warm up (10 minutes)
diamond push ups x 15 reps
dumbbell pull overs x 15 reps
medicine ball chest passes x 15 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 15 reps
lat pull downs x 10 reps
Mindset is crucial!
One of my longtime mentors and friend, Zach Even-Esh, makes it really clear that mindset is extremely important
The Cave 