Cave Strong-training of the day (TOD) #754

general warmup (15 minutes) weight plate orbits x 15/15 reps weight plate wood choppers x 10/10 reps Zercher sandbag split squats x 12/12 reps 45 to 90 degree leg lifts x 20 reps specific warmup (5 minutes) front/rear sled pulls x set up and light practice strength (5 rounds) one round = front sled pullContinue reading “Cave Strong-training of the day (TOD) #754”

Cave Strong-training of the day (TOD) #752

general warmup (15 minutes) jumping jacks x 40 reps Sanddune split squats x 10/10 reps pause supermans x 15 reps Power Wheel rollouts x 12 reps side shuffles x 200 feet medicine ball chest passes x 10 reps specific warmup (5 minutes) banded kettlebell bench press set up and light practice strength (20 minutes) bandedContinue reading “Cave Strong-training of the day (TOD) #752”

Cave Strong-training of the day (TOD) #751

general warmup (15 minutes) resistance band baseball swings x 20/20 reps kettlebell cleans x 12/12 reps kettlebell figure 8’s to hold x 30 reps strict kettlebell press x 7/7 reps specific warmup (5 minutes) seated resistance band rows/lat pull down set up and light practice strength (4 rounds) one round = seated resistance band rowsContinue reading “Cave Strong-training of the day (TOD) #751”

Cave Strong-training of the day (TOD) #750

general warmup (15 minutes) resistance band vertical pull a parts x 25 reps resistance band diagonal pull a parts x 15/15 reps bear crawls x 100 feet Sanddune plyo pushups x 10 reps traveling broad jumps x 100 feet specific warmup (5 minutes) push press set up and light practice strength (20 minutes) push pressesContinue reading “Cave Strong-training of the day (TOD) #750”

Cave Strong-training of the day (TOD) #749

general warmup (15 minutes) overhead tire carry x 100 feet Zercher sandbag lateral lunges x 20 reps tire throw x 7 reps inch worms x 50 feet recline rope climbs x 5 reps specific warmup (5 minutes) sled push/frame carry set up and light practice strength (3 rounds) one round = heavy sled push xContinue reading “Cave Strong-training of the day (TOD) #749”

Cave Strong-training of the day (TOD) #747

general warmup (15 minutes) clock pushups x twice around the clock flutter kicks x 150 reps 1 hand pause face pulls x 15/15 reps rear bear crawls x 50 feet bear crawls x 50 feet specific warmup (5 minutes) gallows pull up challenge practice strength (20 minutes) gallows pullup challenge x max reps Note: eachContinue reading “Cave Strong-training of the day (TOD) #747”

Cave Strong-training of the day (TOD) #745

general warmup (15 minutes) rotation pushups x 20 reps dumbbell hang power snatches x 8/8 reps 1 legged hops x 100 feet dislocates x 10 reps Burgener drills specific warmup (5 minutes) squat cleans set up and light practice strength (20 minutes) squat cleans x 4 reps x 6 sets conditioning/accessory work (1 round) pauseContinue reading “Cave Strong-training of the day (TOD) #745”

Cave Strong-training of the day (TOD) #744

general warmup (15 minutes) windshield wipers x 20 reps Sanddune plyo pushups x 10 reps pause** split squat jumps x 4/4 reps **3 second pause at the bottom before each jump dumbbell star complex x 2 specific warmup (5 minutes) bench press set up and light practice strength (20 minutes) bench press x 3 repsContinue reading “Cave Strong-training of the day (TOD) #744”

Cave Strong-Black & Blue Friday training of the day (TOD) #739

general warmup (15 minutes) sledge hammer strikes x 15/15 reps tire flips x 7 reps bear hug keg squats x 7 reps power skipping x 100 feet specific warmup (5 minutes) Atlas stone lift/rear sled pull/floor press set up and light practice strength (4 rounds) one round=Atlas stone lift x 3 reps + heavy rearContinue reading “Cave Strong-Black & Blue Friday training of the day (TOD) #739”

Cave Strong-training of the day (TOD) #732

general warmup (15 minutes) tin mans x 100 feet 1 legged hops x 100 feet hi/lo sled push x 100 feet sanddune plyo pushups x 10 reps dumbbell push press x 7/7 reps specific warmup (5 minutes) find a weight you can do 10 reps with then bench press cluster set light practice strength (7Continue reading “Cave Strong-training of the day (TOD) #732”