Cave Strong-Quarterly Strength & Work Capacity Tests 3 & 4

general warm up (15 minutes)

Americanas x 50 reps

Sanddunepush ups x 15 reps

windshield wipers x 20 reps

jumping jacks x 50 reps

specific warm up (5 minutes)

long cycles test

rest as needed

specific warm up (5 minutes)

pull up test

Cave Strong-Quarterly Strength & Work Capacity Tests 1 & 2

general warm up (15 minutes)

rotation push ups x 25 reps

hollow rocks x 20 reps

rear bear crawls x 100 feet

resistance band pull a parts x 100 reps

specific warm up (5 minutes)

bench press set up and light practice

bench press test

rest as needed

specific warm up (5 minutes)

deadlift set up and light practice

deadlift test

Cave Strong-training of the day (TOD) #569

general warm up (15 minutes)

resistance band pull a parts x 100 reps

1 hand farmers walk x 200 feet

kettlebell cleans x 15/15 reps

kettlebell figure 8’s to hold x 30 reps

specific warm up (5 minutes)

lateral keg loading set up and light practice

strength (20 minutes)

lateral keg loading x 12/12-10/10-8/8-6/6-4/4 reps

conditioning/accessory work (2 rounds)

weight plate wood choppers x 15/15 reps

sandbag BTN push press x 10 reps

strict pull ups x 8 reps

 

IRON BROTHERHOOD IS ON JULY 4TH

Once a month the guys get to gether at the Cave at 4:30 pm for some tough training then we all chow down on incredibly good BBQ.

The training is free, but each guy covers his own meal.

Teens 14 and older are welcome to workout, so Dads bring your sons.

Little Bros can come and watch, then eat with the big guys.

2019-10-02 22.56.58                                2019-10-05 05.24.08 

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Cave Strong-training of the day (TOD) #568

general warm up (15 minutes)

bear crawls x 50 feet

chimp walks x 50 feet

kettlebell high pulls x 10/10 reps

kettlebell V presses x 10 reps

specific warm up (5 minutes)

strict pull ups/dips superset practice

strength (5 supersets)

one superset = strict pull ups x 3 reps + dips x 5 reps

conditioning/accessory work (2 rounds)

pinch grip isometric weight  plate hold x 60 seconds

bear hug keg squats x 5 reps

weighted sit ups x 7 reps

Cave Strong-Hybrid Cardio Training (TOD) #567

general warm up (15 minutes)

mountain climbers x 100 reps

resistance band archer pulls x 20/20 reps

resistance vertical pull a parts x 25 reps

barbarian split squats x 15/15 reps

specific warm up (5 minutes)

circuit set up and light practice

cardio (3 rounds)

one round = Grinder Kord recline rows x 10 reps + push ups x 15 reps + sit ups x 20 reps + double club front swings x 25 reps

Cave Strong- training of the day (TOD) #566

general warm up (15 minutes)

clock push ups x twice around the clock

45 to 90 degree leg lifts x 20 reps

resistance band pause face pulls x 20 reps

inch worms x 50 feet

specific warm up (5 minutes)

dumbbell clean & push press set up and light practice

strength (20 minutes)

dumbbell clean & push press x 4 reps x 7 sets

conditioning/accessory work (3 rounds)

dumbbell bench press x 10 reps

double dumbbell rows x 10 reps

Cave Strong-Hybrid Cardio Training (TOD) #565

general warm up (15 minutes)

kettlebell figure 8’s to hold x 30 reps

resistance band pull a parts x 75 reps

mountain climbers x 60 reps

flutter kicks x 100 reps

specific warm up (5 minutes)

circuit set up and practice

cardio (2 rounds)

one round=kettlebell swings x 50 reps + Bulgarian bag wood choppers x 15/15 reps + Sanddune power steps x 50 reps + Bulgarian bag 360’s x 15/15 reps + Sanddune jumps x 15 reps

Note: No shoes allowed on the Sanddune!

Cave Strong-training of the day (TOD) #564

general warm up (15 minutes)

Zercher sandbag cleans x 12 reps

medicine ball throws x 100 feet

side shuffles x 200 feet

strict pull up x 10 reps

specific warm up (5 minutes)

lateral sled pulls set up and light practice

strength (4 rounds)

lateral sled pulls x 100 feet

conditioning/accessory work (2 rounds)

Bulgarian bag x 12/12 reps

tire flips x 5 reps

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