Posts Tagged ‘strength’

general warm up (10 minutes)

Americanas x 50 reps

Sanddune hand walks (on fists) x 50 reps

Adex mace barbarian squats x 20 reps

Diamond push ups x 15 reps

specific warm up (5 minutes)

close grip bench press set up and light reps

strength (20 minutes)

close grip bench press x 5/5/5/5/5 reps

conditioning/accessory work (2 rounds)

double dumbbell rows x 10 reps

Tate presses x 15 reps



general warm up (10 minutes)

Sanddune finger tip hand walks x 50 reps

Sanddune split squats x 10/10 reps

Americanas x 50 reps

Adex club long cycle swipes x 25 reps

rear bear crawls x 100 feet

specific warm up (5 minutes)

rack pulls set up and light reps

strength (20 minutes)

rack pulls x 3/3/3/2/2/2/1/1/1 reps

conditioning/accessory work (2 rounds)

resistance band good mornings x 20 reps

weighted step ups x 20 reps


general warm up (10 minutes)

Adex club side cleans x 50 reps

Adex club 2 hand mills x 40 reps

resistance band pause face pulls x 20 reps

recline rope climbs x 5

rear barbarian walking lunges x 100 feet

specific warm up (5 minutes)

Meadows rows set up and light reps

strength (20 minutes)

Meadows rows x 12/12–10/10–8/8–6/6 reps

conditioning/accessory work ( 3 rounds)

straight arm push downs x 10 reps

Grinder Kord reverse flys x 10 reps


Kicking off Monday with a bang!

general warm up (10 minutes)

resistance band pull a parts x 100 reps

push ups x 25 reps

jumping jacks x 50 reps

bodyweight squats x 25 reps

specific warm up (5 minutes)

Strongman medley set up and light practice

strength (4 rounds)

Strongman medley–one round is:

  • log ground-to-overhead x 8 reps
  • rear sled pull x 50 feet
  • stone/keg carry x 50 feet
  • one arm deadlifts x 8 reps

conditioning/accessory work (2 rounds)

Adex mace “10-to-2” x 20 reps**

**use competition counting method

Adex club barbarian pull overs x 20 reps


general warm up (10 minutes)

weight plate orbits x 30 reps

weight plate strict front raises x 15 reps

dumbbell pull overs x 15 reps

Zercher sandbag squats x 15 reps

specific warm up (5 minutes)

rack pull set up and light reps

strength (20 minutes)

heavy rack pulls x 2/2/2/2/2/2 reps

conditioning/accessory work (2 rounds)

seated pause resistance band rows x 20 reps

wide grip recline bar rows x 10 reps

Lunch atop a Skyscraper, 1932images4c2dea89ef3ac2da6791d933866058b2

There are few today who really work hard physically. There are some exceptions of course, like our military, construction workers, farmers, lumber jacks, block masons, dry wall installers, OT’s, PT’s, First Responders, etc.

Many people only exercise their thumbs from texting or playing video games. They sit all day, that is far from actually  doing physical work.

So, next Monday, while much of the country is pretending they worked so hard they need an extra day off, we will be training extra hard at the Cave.

Hard Labor Day has become a yearly tradition, so come and celebrate with us!





(Getting coached on my squat by the legendary Powerlifter, Ed Coan)

No one wants to get “no repped”in a meet or on a test; solid technique will solve that problem.

Isn’t there more to having good technique than that?

Why do coaches constantly stress technique anyhow?

First, let me clarify that, good coaches do and  lousy coaches don’t.

Good technique will definitely help you get stronger and help prevent injuries.

Here’s a few reasons why:

  • improved structural integrity
  • full range of motion is achieved
  • coordination is enhanced
  • speed increases
  • better mind/body connection
  • more effective use of available energy
  • body control/stability gets better

Excellent technique coupled with smart programming will help both the seasoned strength athlete and the novice lifter get better overall.