Iron Brotherhood: a common struggle builds an uncommon bond

Every month this group of guys get together to train hard and feast afterwards. View this post on Instagram Iron Brotherhood today #cavestrongnation #cardiowithoutrunning A post shared by Frank DiMeo (@cavepicz2) on Aug 4, 2018 at 1:58pm PDT View this post on Instagram #cavestrongnation #cardiowithoutrunning A post shared by Frank DiMeo (@cavepicz2) on Aug 4,Continue reading “Iron Brotherhood: a common struggle builds an uncommon bond”

They forgot about us, but we didn’t go away

Six years ago, I posted video about small gyms on my old YouTube channel .  made that video to encourage other small gym owners, like myself, who could end  up surrounded by big fancy chain gyms or “globo” gyms. The big gyms didn’t take us seriously. However, much has changed since I made that video. NowContinue reading “They forgot about us, but we didn’t go away”

Cave Strong-training of the day (TOD)

general warm up (10 minutes) resistance band vertical pull a parts x 50 reps resistance band pause face pulls x 20 reps Adex club Gama casts x 30 reps specific warmup (5 minutes) bodyweight supersets set up and  practice strength (4 supersets) one superset=recline bar rows x 7 reps + dips x 7 reps conditioning/accessoryContinue reading “Cave Strong-training of the day (TOD)”

Cave Strong-training of the day (TOD)

general warm up (10 minutes) Americanas x 50 reps mountain climbers x 100 reps tin mans x 100 feet elevated push ups x 15 reps specific warmup (5 minutes) sled push set up and light practice strength (20 minutes) heavy sled push x 50 feet x 1/1/1/1/1 conditioning/accessory work (2 rounds) kettlebell V-presses x 10Continue reading “Cave Strong-training of the day (TOD)”

Cave Strong-training of the day (TOD)

general warm up (10 minutes) resistance band pull a parts x 75 reps Adex mace barbarian squats x 20 reps Adex club inside mills x 15/15 reps push ups x 25 reps specific warmup (5 minutes) superset practice strength (4 supersets) one superset = weighted dips x 7 reps + weighted pull ups x 4Continue reading “Cave Strong-training of the day (TOD)”

Cave Strong-training of the day (TOD)

general warm up (10 minutes) weight plate orbits x 20 reps Jeffries dumbbell star complex x 1 Adex club long cycle lunges x 20 reps specific warmup (5 minutes) Grinder Kord ** superset  practice strength (3 supersets) one Grinder Kord ** superset = chest press x 7 reps + recline rows x 7 reps **Continue reading “Cave Strong-training of the day (TOD)”

Cave Strong-training of the day (TOD)

general warm up (10 minutes) resistance band vertical pull a parts x 50 reps Sanddune push ups x 20 reps Sanddune jumps x 10 reps overhead weight plate carry x 100 feet specific warmup (5 minutes) Burgener drills snatch set up and practice strength (20 minutes) snatch x 3/3/3/3/3/3/3 reps conditioning/accessory work (2 rounds) AdexContinue reading “Cave Strong-training of the day (TOD)”

One-on-one macefit training and other cool Cave news

Summer is just about here and so are more training opportunities for you ! Here’s what you can look forward to: more Open Gym hours AirGym  is coming one-on-one macefit training macefit workshops for your group or team Contact Frank for more information call or text (941)228-8341 cavestrongnation@gmail.com

Cave Strong-training of the day (TOD)

general warm up (10 minutes) kettlebell figure 8’s x 50 reps Adex club 2 hand side swings x 40 reps side shuffles x 200 feet resistance band baseball swings x 20/20 reps specific warmup (5 minutes) lateral sled pulls set up and practice strength (20 minutes) lateral sled pulls x 100 feet x 1/1/1/1/1 conditioning/accessoryContinue reading “Cave Strong-training of the day (TOD)”

Cave Strong-training of the day (TOD)

general warm up (10 minutes) Adex club alternating front swings x 30 reps Adex club long cycles x 25 reps Sanddune plyo push ups x 10 reps Sanddune jumps x 10 reps specific warmup (5 minutes) double  hang power snatch x 10 reps Strongman log Viper press set up and practice strength (20 minutes) StrongmanContinue reading “Cave Strong-training of the day (TOD)”