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NEW 12 WEEK TRAINING PROGRAM: SILVER STRONG

2021 is here! Everyone I know was so looking forward to the New Year!

Lots of people are hoping for changes in many things. Many of those things are out of our individual reach.

No worries though, one of the most important can be changed by each one of us.

That is your your health. A big part of health is being strong, fit, and at a good body weight. I have seen a lot of concern about this in people who are over 40. It’s like they feel everything is downhill from there.

Remember it’s never too late to make a new start. This gal is almost 62 years young.

She is fit, strong, and lean.

You can be too.

12 weeks with the right kind of training can make those things come true for you.

Our program uses different types of training equipment, so you won’t be bored.

You’ll get all the cardio you need without running a step and you’ll get strong too.

Buy this for someone you love or by it for yourself.

You are worth it, right?

SILVER STRONG 12 WEEK SPECIAL

$495.00

Note:  For your protection we do temperature checks at the door, insure social distancing, and sanitize equipment after use.

Cave Strong-training of the day (TOD) #632

general warmup (15 minutes)

resistance band vertical pull a parts x 35 reps

resistance band archer pulls x 20/20 reps

resistance band baseball swings x 20/20 reps

resistance band pause seated rows x 15 reps

specific warmup (5 minutes)

keg squats set up and light practice

strength (20 minutes)

keg squats x 8 reps x 4 sets

conditioning/accessory work (1 round)

1 hand farmers walk x 200 feet

sandbag shouldering x 12/12 reps

shielded strikes x 24 reps

Cave Strong-training of the day (TOD) #631

general warmup (15 minutes)

dumbbell star complex x 1

dumbbell hang power snatches x 5/5 reps

double dumbbell squat cleans x 10 reps

specific warmup (5 minutes)

incline dumbbell bench press set up and light practice

strength (20 minutes)

incline dumbbell bench press x 5 reps x 5 sets

conditioning/accessory work (3 rounds)

double dumbbell rows x 10 reps

dumbbell pullovers x 10 reps

Cave Strong-quarterly strength & work capacity test #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 mills x 20 reps

Sanddune plyo push ups x 10 reps

specific warm up (5 minutes)

push press test

rest as needed specific warm up (5 minutes)

 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 (10 minutes)
Sanddune power steps x 50 reps
Adex club inside mills x 15/15 reps
Adex club outside mills x 15/15 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**

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**

Upgraded Covid Protection Starts Monday

We will start doing temperature checks at the door every day.

Sanitizing all training equipment used each day will continue.

Social distancing will be re-empahsized.

Masks are still optional.

The goal of the Cave is to get people stronger, healthier, and more fit; not to promote sickness.

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