Summer Body & Brawn Contest run-off starts tomorrow

Each contestant will warm u on their own, then work up to a 1RM deadlift

this score will be added to the next part of the run-off, which will be done on Wednesday, and is the max. number of kettlebell swings multiplied by the weight used for total pounds moved.

Cave Strong-training of the day (TOD)

general warm up (not timed)

resistance band baseball swings x 20/20 reps

resistance band pause face pulls x 20 reps

Splank inch worms x 100 feet

body twists x 20 reps

specific warm up (5 minutes)

sled sprint set up and light work

strength (15 minutes)

sled sprint x 200 feet x 3 rounds

conditioning (3 rounds)

weighted sit ups x 10 reps

weighted back extensions x 10 reps

kettlebell goblet squats x 10 reps

 

Cave Strong-training of the day (TOD)

general warm up (not timed)

plate overhead carry x 300 feet

resistance band vertical pull-a-parts x 50 reps

air squats x 15 reps

double dumbbell clean and strict press x 10 reps

specific warm up (5 minutes)

overhead squat set up and light reps

strength (15 minutes)

overhead squat x 5/5/5/5/5 reps

conditioning (4 rounds)

dips x 5 reps

grinder kord reverse flys x 15 reps

Cave Strong-training of the day (TOD)

general warm up (not timed)

clock push ups x 12 reps

resistance band pull-a-parts x 50 reps

resistance band archer pulls x 25/25 reps

dumbbell tuck pull-overs x 20 reps

rear bear crawls x 100 feet

specific warm up (5 minutes)

board press set up and light reps, also board stack change

strength (15 minutes)

board press x 3 reps at each board stack height x 2 sets

note:  do not rack the bar until all reps are completed in each set, keep it locked out

conditioning (4 rounds)

double dumbbell row x 10 reps

diamond push ups x 10 reps

Zercher sandbag carry x 200 feet

 

Cave Strong-training of the day (TOD)

general warm up (not timed)

alternating kettlebell swings x 30 reps

recline rope climbs x 3

kettlebell goblet squats x 15 reps

Splank tucks x 20 reps

traveling broad jumps x 100 feet

specific warm up (5 minutes)

tire flip set up and light reps (small tire)

strength (15 minutes)

heavy tire flips x 5/4/3/2/1

conditioning (4 rounds)

1-arm farmers walk x 200 feet

chain push ups x 10 reps

strict chain pull ups x 3 reps

Cave Strong-training of the day (TOD)

Note– If you find our training of the day helpful, that is great! Please give me some feedback. Also, please credit this resource if you are using it, tell people where you got the information from, okay? Thanks!!!

general warm up (not timed)

Splank “snow plows” x 100 feet

rear Splank hand walks x 100 feet

dumbbell hang power  cleans x 10 reps

dumbbell push presses x 10 reps

specific warm up (5 minutes)

Strongman log “ground-to-overhead” lift (any kind) set up and light reps

strength (15 minutes)

Strongman log “ground-to-overhead” lift (any kind)

x 3 reps x 5 sets

conditioning (3 rounds)

“bear hug” keg squats x 10 reps

sandbag B.T.N. good mornings x 15 reps

 

Cave Strong-training of the day (TOD)

general warm up (not timed)

weight plate orbits x 20 reps

dumbbell star complex x 1 round

traveling broad jumps x 100 feet

tin mans x 100 feet

Splank pikes x 15 reps

specific warm up (5 minutes)

alternating kettlebell or dumbbell floor press set up and light reps

strength (15 minutes)

alternating kettlebell or dumbbell floor press x 10/10/10/10 reps

conditioning (2 rounds)

power wheel rollouts x 10 reps

GHD hip extensions x 15 reps

keg carry x 100 feet

strict pull ups x 5 reps

Cave Strong-training of the day (TOD)

general warm up (not timed)

kettlebell figure 8’s x 40 reps

kettlebell 360’s x 30 reps

kettlebell sumo high pulls x 20 reps

Splank frog kicks x 10

specific warm up (5 minutes)

sandbag shouldering set up and light reps

strength (15 minutes)

sandbag shouldering x 10/10-8/8-6/6-4/4 reps

conditioning (2 rounds)

weighted sit ups x 10 reps

dumbbell calf raises x 20 reps

grinder kord flys x 15 reps

grinder kord reverse flys x 15 reps

Cave Strong-training of the day (TOD)

general warm up (not timed)

mountain climbers x 50 reps

jumping jacks x 40 reps

rear walking lunges x 100 feet

isometric wall hollows x 1/1/1 max holds

specific warm up (5 minutes)

kettlebell rack squats set up and light reps

strength (15 minutes)

kettlebell rack squats x 8/10/12/10/8 res

conditioning (2 rounds)

grinder kord front raises x 10 reps

grinder kord front levers x 10 reps

Zercher sandbag carry x 200 feet

Cave Strong-training of the day (TOD)

general warm up (not timed)

medicine ball partner throws x 20 reps

rotation push us x 20 reps

body twists x 20 reps

Splank “snow plows” x 100 feet

specific warm up (5 minutes)

seated dumbbell press set up and light reps

strength (15 minutes)

seated dumbbell press x 4/4-4/4-4/4-4/4 reps

conditioning (3 rounds)

battling ropes outward circles x 25 reps

strict chain pull ups x 3 reps