Cave Strong-training of the day (TOD) #722

general warmup (15 minutes) barbarian walking lunges x 100 feet inch worms x 50 feet Grinder Kord reverse flys x 15 reps dumbbell pull overs x 12 reps alternating leg lifts x 20 reps specific warmup (5 minutes) recline bar rows/bench dips set up and practice strength (6 supersets) one superset = recline bar rowsContinue reading “Cave Strong-training of the day (TOD) #722”

how to make sled pulls more effective without heavy loads

I love doing sled work! I mean, who doesn’t? We do all kinds of sled pulls and pushes at the Cave. Don’t let the title fool you. We do very heavy sled work, but there are other ways to get strong with sleds. I got some great insights about sleds studying of one Louie Simmons’Continue reading “how to make sled pulls more effective without heavy loads”

Yup, we’re going back to the Tampa Bay Strongman Classic

If you’ve never been to a live Strongman competition, you are missing out! We are blessed and psyched to help sponsor this great local event again. Every year we ge to meet some of the strongest and most fit people around, plus we get to watch all the grueling events up close. Many people stopContinue reading “Yup, we’re going back to the Tampa Bay Strongman Classic”

Cave Strong-training of the day (TOD) #720

general warmup (15 minutes) flutter kicks x 150 reps clock pushups x twice around the clock barbarian knee walkups x 20 reps Sanddune jumps x 12 reps specific warmup (5 minutes) push press set up and light practice strength (20 minutes) push presses x 5 reps x 5 sets conditioning/accessory work (2 rounds) weighted calfContinue reading “Cave Strong-training of the day (TOD) #720”

Cave Strong-training of the day (TOD) #716

general warmup (15 minutes) long cycles x 40 reps inch worms x 50 feet tin mans x 100 feet Sanddune jumps x 12 reps specific warmup (5 minutes) lateral sled pulls set up and light practice strength (20 minutes) lateral sled pulls x 100 feet x 4 rounds conditioning/accessory work (2 rounds) weighted calf raisesContinue reading “Cave Strong-training of the day (TOD) #716”

Cave Strong-Hard Labor Day-training of the day (TOD) #715

general warmup (15 minutes) bear hug keg squats x 7 reps keg power press x 7 reps dumbbell star complex x 1 kettlebell figure 8’s to hold x 25 reps specific warmup (5 minutes) set up and light practice strength (5 supersets) one superset = bench press x 5 reps + barbell row x 5Continue reading “Cave Strong-Hard Labor Day-training of the day (TOD) #715”

Cave Strong-Iron Brotherhood-training of the day (TOD) #714

We are blessed to have a special guest speaker today! Kayla from KFIXPT is a Doctor of Physical Therapy. She will be talking about injury prevention, rehab., and do a Q & A. She will arrive at 4pm today if you want to come early. Of course we will still lift big and go toContinue reading “Cave Strong-Iron Brotherhood-training of the day (TOD) #714”

Cave Strong-training of the day (TOD) #713

general warmup (15 minutes) sandbag shouldering x 10/10 reps barbarian lateral lunges x 20 reps 45 to 90 degree leg lifts x 20 reps dumbbell hang power snatches x 8/8 reps specific warmup (5 minutes) rear sled pulls set up and light practice strength (5 rounds) one round = rear sled pull x 50 feetContinue reading “Cave Strong-training of the day (TOD) #713”

Cave Strong-training of the day (TOD) #713

general warmup (15 minutes) rear bear crawls x 50 feet bear crawls x 50 feet jumping jacks x 50 reps clock pushups x once around the clock specific warmup (5 minutes) Zercher sandbag squats set up and light practice strength (20 minutes) Zercher sandbag squats x 7 reps x 5 sets conditioning/accessory work (2 rounds)Continue reading “Cave Strong-training of the day (TOD) #713”

Cave Strong-training of the day (TOD) #712

general warmup (15 minutes) rotation pushups x 20 reps lat pull downs x 12 reps alternating leg lifts x 30 reps 1 legged hops x 100 feet pause supermans x 15 reps specific warmup (5 minutes) dead-stop bench press set up and light practice strength ( 8 sets ) dead-stop bench press x 3 repsContinue reading “Cave Strong-training of the day (TOD) #712”