2021 IS HERE SO GET READY TO CRUSH YOUR GOALS

I am so psyched about all that is about to break loose at the Cave in January! First thing is our new Silver Strong 12 week program. This is for everyone 40 and over who wants to get in great shape in the New Year. Here’s the details Next is our Iron Brotherhood Mens StrengthContinue reading “2021 IS HERE SO GET READY TO CRUSH YOUR GOALS”

Cave Strong-training of the day (TOD) #627

general warmup (15 minutes) resistance band pull a parts x 100 reps horizontal mace strikes x 12/12 reps Zercher sandbag cleans x 15 reps tinmans x 100 feet specific warmup (5 minutes) sled push/frame carry set up and light practice strength (4 rounds) one round = sled push x 50 feet + frame carry xContinue reading “Cave Strong-training of the day (TOD) #627”

Cave Strong-training of the day (TOD) #623

general warmup (15 minutes) resistance band pull a parts x 75 reps overhead weight plate carry x 100 feet kettlebell swings x 50 reps traveling broad jumps x 100 feet isometric pulls x max effort x 3 reps specific warmup (5 minutes) rack pulls set up and light practice strength (20 minutes) heavy rack pullsContinue reading “Cave Strong-training of the day (TOD) #623”

Cave Strong-Cyber Smack Down Monday (TOD) #617

general warmup (15 minutes) long cycles x 50 reps medicine ball throw & sprint x 10 tire flips x 5 reps barbarian lateral lunges x 20 reps specific warmup (5 minutes) circuit set up and light practice strength (4 rounds) one round = sled push x 50 feet + frame carry x 50 feet +Continue reading “Cave Strong-Cyber Smack Down Monday (TOD) #617”

Cave Strong-training of the day (TOD) #615

general warmup (15 minutes) rear bear crawls x 100 feet Power Wheel rollouts x 12 reps long cycles x 35 reps Sanddune jumps x 10 reps specific warmup (5 minutes) bench press set up and light practice strength (20 minutes) bench press x 7 reps x 4 sets conditioning/accessory work (2 rounds) dumbbell pullovers x10Continue reading “Cave Strong-training of the day (TOD) #615”

Cave Strong-training of the day (TOD) #614

general warmup (15 minutes) situps x 25 reps resistance band 1 hand pause face pulls x 12/12 reps mountain climbers x 75 reps recline rope climb x 5 specific warmup (5 minutes) Zercher sandbag squats set up and light practice strength (20 minutes) Zercher sandbag squats x 20-15-10-5 reps conditioning/accessory work (2 rounds) resistance bandContinue reading “Cave Strong-training of the day (TOD) #614”

THE CAVE WILL REOPEN ON MONDAY

We are extremely blessed and grateful to the Lord getting us through this Covid situation. My wife is almost completely recovered and miraculously I never got it at all. Both of my tests have come back negative. I am so psyched to get the Cave open again! See you on Monday and we will crushContinue reading “THE CAVE WILL REOPEN ON MONDAY”

GRAY HAIR, WHITE HAIR, NO HAIR? YOU STILL NEED TO TRAIN!

In fact, if you are over 40 you need to workout now more than ever. The older you get (over 50, over 60 or more) the importance level goes up more. You cannot afford health-wise to just sit on your butt and watch TV or scroll through social media for hours and hours every day.Continue reading “GRAY HAIR, WHITE HAIR, NO HAIR? YOU STILL NEED TO TRAIN!”

Cave Strong-training of the day (TOD) #613

general warmup (15 minutes) mountain climbers x 100 reps jumping jacks x 50 reps tin mans x 100 feet chimp walks x 100 feet specific warmup (5 minutes) dumbbell complex set up and light practice strength (3 rounds) one round of dumbbell complex = snatch x 5/5 reps + push press x 5/5 reps +Continue reading “Cave Strong-training of the day (TOD) #613”