general warmup (15 minutes) medicine ball chest passes x 12 reps tire flips x 5 reps revolver pushups x 20 reps 45 to 90 degree leg lifts x 20 reps traveling broad jumps x 100 feet specific warmup (5 minutes) board press set up and light practice strength (4 rounds) board presses x 3 repsContinue reading “Cave Strong-training of the day (TOD) #649”
Tag Archives: fit over 40
WILL SOMEONE PLEASE PASS ME THE KEG?
Alright ! Got another kegger for you! I love keg training. Kegs are more versatile than many people think. Here’s a good one to develop speed and explosiveness. The keg power press starts with the keg resting horizontally on your quads. In one powerful move step forward as you bring the keg up towards yourContinue reading “WILL SOMEONE PLEASE PASS ME THE KEG?”
Cave Strong-training of the day (TOD) #648
general warmup (15 minutes) kettlebell figure 8’s to hold x 35 reps kettlebell cleans x 12/12 reps kettlebell goblet squats x 15 reps resistance band pause face pulls x 20 reps specific warmup (5 minutes) strict pullups/EZ bar curls set up and light practice strength (5 rounds) one round = strict pullups x 4 repsContinue reading “Cave Strong-training of the day (TOD) #648”
Cave Strong-training of the day (TOD) #647
general warmup (15 minutes) bear crawls x 50 feet chimp walks x 50 feet tin mans x 100 feet Sanddune jumps x 15 reps specific warmup (5 minutes) belt squats set up and light practice strength (20 minutes) belt squats x 5 reps x 5 sets conditioning/accessory work (2 rounds) weighted step ups x 10/10Continue reading “Cave Strong-training of the day (TOD) #647”
The results follow the work
It’s just that simple. No magic, no secrets, no fluff, no nonsense. Just do the work, period.
Cave Strong-training of the day (TOD) #644
general warmup (15 minutes) Grinder Kord recline rows x 15 reps Grinder Kord flys x 15 reps overhead weight plate carry x 100 feet weight plate strict front raises x 12 reps specific warmup (5 minutes) lateral keg loading/keg squats set up and light practice strength (4 rounds) one round = lateral keg loading xContinue reading “Cave Strong-training of the day (TOD) #644”
Cave Strong-training of the day (TOD) #642
general warmup (15 minutes) rear bear crawls x 50 feet bear crawls x 50 feet traveling broad jumps x 100 feet alternating leg lifts x 20 reps jumping jacks x 50 reps specific warmup (5 minutes) dumbbell bench press set up and light practice strength (20 minutes) dumbbell bench press x 4 reps x 6Continue reading “Cave Strong-training of the day (TOD) #642”
Cave Strong-training of the day (TOD) #637
general warmup (15 minutes) Grinder Kord recline rows x 15 reps thick rope pullups x 5 reps Zercher sandbag cleans x 10 reps Sanddune power steps x 40 reps specific warmup (5 minutes) wheel barrow push set up and light practice strength (20 minutes) heavy wheel barrow push x 50 feet x 5 rounds conditioning/accessoryContinue reading “Cave Strong-training of the day (TOD) #637”
Cave Strong-quarterly strength & work capacity tests #1 & #2
General warm up (10 minutes)resistance band pull a parts x 100 repsSanddune power steps x 100 repsAdex club barbarian pull overs x 25 repsSanddune push ups x 15 repsspecific warm up (5 minutes)bench press testrest as neededspecific warm up (5 minutes)deadlift testsNote: no conditioning/accessory work during tests
Cave Strong-quarterly strength & work capacity test #9 & #10
General warm up (10 minutes)bear crawls x 100 feetjumping jacks x 50 repstin mans x 100 feetkettlebell high pulls x 10/10 repsAdex arc 2 hand front cleans x 10 repsspecific warm up (5 minutes)Burgener drillssquat cleans set up and light practicesquat cleans test rest as neededspecific warm up (5 minutes) sled push test x max.Continue reading “Cave Strong-quarterly strength & work capacity test #9 & #10”
The Cave 