general warmup (15 minutes) plank walkups x 20 reps alternating leg lifts x 30 reps chimp walks x 100 feet Sanddune jumps x 12 reps recline rope rows x 10/10 reps specific warmup (5 minutes) close grip rows/diamond pushups set up and light practice strength (4 supersets) one superset = close grip rows x 8Continue reading “Cave Strong-training of the day (TOD) #782”
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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) #748
general warmup (15 minutes) inside mills x 20/20 reps Grinder Kord flys x 15 reps elevated pushups x 15 reps bench dips x 15 reps kettlebell rack squats x 15 reps specific warmup (5 minutes) board bench press set up and light practice strength (3 rounds) one round = board bench press x 3 repsContinue reading “Cave Strong-training of the day (TOD) #748”
Cave Strong-training of the day (TOD) #729
general warmup (15 minutes) 1 hand kettlebell swings x 20/20 reps kettlebell figure 8’s to hold x 30 reps kettlebell goblet squats x 20 reps Power Wheel rollouts x 10 reps specific warmup (5 minutes) Zercher axle squats set up and light pracice strength (20 minutes) Zercher axle squats x 4 reps x 6 setsContinue reading “Cave Strong-training of the day (TOD) #729”
Cave Strong-training of the day (TOD) #728
general warmup (15 minutes) resistance band diagonal pull a parts x 20/20 reps lat pull downs x 10 reps seated chest press x 10 reps chimp walks x 100 feet 1 legged hops x 100 feet specific warmup (5 minutes) 1 arm dumbbell bench press set up and light practice strength (20 minutes) 1 armContinue reading “Cave Strong-training of the day (TOD) #728”
Cave Strong-training of the day (TOD) #724
general warmup (15 minutes) Grinder Kord reverse flys x 15 reps Power Wheel rollouts x 12 reps medicine ball throw and chase x 10 reps sandbag shouldering x 20 reps specific warmup (5 minutes) Atlas stone lifts set up and light practice strength (20 minutes) Atlas stone lifts x 2 reps x 6 sets conditioning/accessoryContinue reading “Cave Strong-training of the day (TOD) #724”
Cave Strong-training of the day (TOD) #723
general warmup (15 minutes) overhead weight plate carry x 100 feet weight plate orbits x 10/10 reps weight plate strict front raises x 15 reps Sanddune power steps x 50 reps specific warmup (5 minutes) Hi/Lo sled sprint/pullup set up and light practice strength (4 rounds) one round= Hi/Lo sled sprint x 100 feet +Continue reading “Cave Strong-training of the day (TOD) #723”
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”
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-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”
The Cave 