Tag Archives: #fit over 40

Cave Strong-training of the day (TOD) #650

general warmup (15 minutes) Sanddune power steps x 50 reps Sanddune jumps x 10 reps grave digger front lunges x 12/12 reps resistance band suitcase deadlifts x 20 reps specific warmup (5 minutes) machine belt squats set up and light practice strength (20 minutes) machine belt squats x 5 reps x 5 sets conditioning/accessory workContinue reading “Cave Strong-training of the day (TOD) #650”

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?”

PAP works like crazy (and I don’t mean your grandpa)

You might be thinking “What or who the heck is PAP?” Great question! PAP isn’t a “who”. PAP is super simple way to increase your heavy lifts. PAP stands for post activation potentiation. That explanation doesn’t help much so here’s the deal. I learned about PAP from Travis Mash a couple of years ago. ItContinue reading “PAP works like crazy (and I don’t mean your grandpa)”

Cave Strong-training of the day (TOD) #646

general warmup (15 minutes) resistance band pull a parts x 100 rep Power Wheel rollouts x 12 reps dumbbell hang power snatches x 10/10 reps pause supermans x 15 reps specific warmup (5 minutes) incline bench press set upand light practice strength (20 minutes) incline bench press x 3 reps x 7 sets conditioning/accessory workContinue reading “Cave Strong-training of the day (TOD) #646”

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) #634

general warmup (15 minutes) chimp walks x 100 feet 1 legged hops x 100 feet side shuffles x 200 feet 45 to 90 degree leg lifts x 20 reps specific warmup (5 minutes) Meadows rows set up and light practice strength (20 minutes) Meadows rows x 5/5 reps x 5 sets conditioning/accessory work (2 rounds)Continue reading “Cave Strong-training of the day (TOD) #634”

Cave Strong-quarterly strength & work capacity tests #3 & #4

General warm up (10 minutes)Americanas x 50 repsSanddune push ups x 15 repswindshield wipers x 20 repsjumping jacks x 50 repsspecific warm up (5 minutes)Adex club long cycle testrest as neededspecific warm up (5 minutes)pull up test**Note: 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”

Cave Strong-training of the day (TOD) #625

general warmup (15 minutes) rotation pushups x 20 reps mountain climbers x 80 reps hollow rocks x 20 reps Grinder Kord recline rows x 20 reps specific warmup (5 minutes) dumbbell clean & power jerk set up and light practice strength (20 minutes) dumbbell clean & power jerk 4/4 x 5 sets conditioning/accessory work (3Continue reading “Cave Strong-training of the day (TOD) #625”