Cave Strong-training of the day (TOD) #725

general warmup (15 minutes)

rotation pushups x 20 reps

resistance band archer pulls x 20/20 reps

45 to 90 degree leg lifts x 20 reps

double dumbbell rows x 15 reps

specific warmup (5 minutes)

bench press set up and light practice

strength (20 minutes)

bench press x 5 reps x 5 sets

conditioning/accessory work (3 rounds)

weight stack push downs x 10 reps

E-Z bar curls x 10 reps

is it the the athlete’s fault or the coach’s?

Wow! We just finished up the this cycle of strength & work capacity tests, and it was tough!

It always is, though, that’s why we do it every three months.

Our athletes keep updated training journals and their tests are based off the results their previous testing cycle.

We have been doing these tests for quite a few years and have learned a lot.

One of the most important things these tests show is where the problems lie.

If every person tested is doing poorly on the same exercise, then it’s the coach’s fault and he needs to improve.

If people are failing in different exercises, it’s their fault, and I will help them improve.

Our tests are grueling.

All of them are very difficult.

Ten different tests gives me a clear snapshot of each person’s overall progress in a wide spectrum of skills.

The tests keep all of us out of our comfort zones.

We set the bar high and bring everyone up to it, then we raise the bar.

Just a few thoughts to start the week with.

Coach D

@cavepicz2

@2slingsteel

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/accessory work (2 rounds)

strict Eagle Loop pullups x 4 reps

wrist roller x 8 reps

sandbag Zercher squats x 12 reps

sledge hammer strikes x 15/15 reps

Cave Strong-quarterly strength & work capacity tests #9 & #10

General warm up (10 minutes)
bear crawls x 100 feet
jumping jacks x 50 reps
tin mans x 100 feet
kettlebell high pulls x 10/10 reps
Adex arc 2 hand front cleans x 10 reps
specific warm up (5 minutes)
Burgener drills
squat cleans set up and light practice
squat cleans test

rest as needed
specific warm up (5 minutes)

sled push test x max. weight x 50 feet)
**Note: no conditioning/accessory work during tests**

Cave Strong-quarterly strength & work capacity tests #7 & #8

General warm up (10 minutes)

Americanas x 50 reps

1 hand halos x 15/15 reps

Adex club outside mills x 20 reps

Sanddune plyo push ups x 10 reps

traveling broad jumps x 100 feet

specific warm up (5 minutes)

push press test

rest as needed

BTN stretch x 60 seconds x 1/1/1/1

 specific warm up (5 minutes)

mace 300’s test

Adex mace test **Note: no conditioning/accessory work during tests**

Cave Strong-quarterly strength & work capacity tests #5 & #6

General warm up (15minutes)

inside mills x 15/15 reps

outside mills x 15/15 reps

barbarian knee walkups x 20 reps

dislocates x 10 reps

Sanddune split squats x 10/10 reps

specific warm up (5 minutes)

back squat test

rest as needed

specific warm up (5 minutes)

dips test

**Note: no conditioning/accessory work during tests**

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