general warm up (10 minutes) Americanas x 50 reps resistance archer pulls x 25/25 reps Russian plank walk ups x 15 reps specific warm up (5 minutes) dead stop bench press set up and light practice strength (20 minutes) dead stop bench press x 4-4-4-4-4-4 reps conditioning/accessory work (2 rounds) Grinder Kord reverse flys xContinue reading “Cave Strong-training of the day (TOD) #337”
Tag Archives: Underground
Cave Strong-quarterly strength & work capacity tests #3 & #4
General warm up (10 minutes) Americanas x 50 reps Sanddune push ups x 15 reps windshield wipers x 20 reps jumping jacks x 50 reps specific warm up (5 minutes) Adex club long cycle test rest as needed specific warm up (5 minutes) pull up test **Note: no conditioning/accessory work during tests**
Training Journals–the secret weapon
Some say, “I only compete against myself,” and that is cool; however if they don’t keep a training journal they are lying. How do they know if they are making progress or not? My current training journal spans over a decade. I know from it what works best for me. Everyone who trains atContinue reading “Training Journals–the secret weapon”
Cave Strong-training of the day (TOD) #292
General warm up (10 minutes) Battling Ropes double waves x 50 reps Battling Ropes sidewinders x 50 reps jumping jacks x 30 reps Specific warm up (5 minutes) grappler twists set up and light practice Strength (20 minutes) grappler twists x 20-16-12-8 reps Conditioning/accessory work (2 rounds) Adex mace grave diggers x 15/15 reps Adex clubContinue reading “Cave Strong-training of the day (TOD) #292”
Cave Strong-training of the day (TOD) #291
General warm up (10 minutes) resistance band pull a parts x 100 reps recline rope climbs x 5 resistance band Sumo high pulls x 15 reps dumbbell hang power snatches x 10/10 reps Specific warm up (5 minutes) Sumo deadlifts (double overhand grip) set up and light practice Strength (20 minutes) Sumo deadlifts (double overhandContinue reading “Cave Strong-training of the day (TOD) #291”
Cave Strong-training of the day (TOD) #286
general warm up (10 minutes) resistance band front raise pull a parts x 50 reps resistance band “palms up” pull a parts x 50 reps Adex mace split squats x 10/10 reps double club Adex club front cleans x 15 reps specific warm up (5 minutes) “ground to overhead” log lift set up and lightContinue reading “Cave Strong-training of the day (TOD) #286”
Cave Strong-training of the day (TOD) #282
general warm up (10 minutes) Adex club 1 hand front cleans x 15/15 reps Adex mace paddling x 20/20 reps resistance band pull a parts x 100 reps specific warm up (5 minutes) kettlebell rack squats** set up and practice ** Do not interlock fingers strength (20 minutes) kettlebell rack squats x 12-10-8-6-4-2 reps conditioning/accessoryContinue reading “Cave Strong-training of the day (TOD) #282”
Cave Strong-training of the day (TOD) #281
general warmup (10 minutes) Power Wheel roll outs x 10 reps resistance band baseball swings x 20/20reps dumbbell push press x 10/10 reps specific warm up (5 minutes) dumbbell bench press set up and practice strength (4 rounds) dumbbell bench press x 5-5-5-5-5 reps conditioning/accessory work (2 rounds) Grinder Kord chain push ups x 10Continue reading “Cave Strong-training of the day (TOD) #281”
Cave Strong-training of the day (TOD)#277
general warmup (10 minutes) resistance band pull a parts x 100 reps bear crawls x 100 feet Adex club 2 hand side cleans x 30 reps specific warm up (5 minutes) dumbbell rows set up and practice strength (20 minutes) heavy dumbbell rows x 4/4-4/4-4/4-4/4-4/4 reps conditioning/accessory work (2 rounds) push ups x 30 rowsContinue reading “Cave Strong-training of the day (TOD)#277”
Cave Strong-training of the day (TOD) #276
general warmup (10 minutes) Sanddune power steps x 100 reps Sanddune squats x 15 reps medicine ball chest passes x 10 reps Adex mace barbarian rear lunges x 10/10 reps specific warm up (5 minutes) sled push/farmers walk set up and practice strength (4 rounds) one round = sled push x 50 feet + farmersContinue reading “Cave Strong-training of the day (TOD) #276”
The Cave 