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**

Big day at the Cave tomorrow

Of course, every training day is a big day. If you were blessed enough to wake up healthy and you get to train, you are double blessed! On Monday, January 21, two big things will happen at the Cave : Our Quarterly Strength & Work Capacity Tests begin–the tests will last two weeks and willContinue reading “Big day at the Cave tomorrow”

Cave Strong-quarterly strength & work capacity tests #1 & #2

General warm up (10 minutes) resistance band pull a parts x 100 reps Sanddune power steps x 100 reps Adex club barbarian pull overs x 25 reps Sanddune push ups x 15 reps specific warm up (5 minutes) bench press test rest as needed specific warm up (5 minutes) deadlift tests **Note: no conditioning/accessory workContinue reading “Cave Strong-quarterly strength & work capacity tests #1 & #2”

Cave Strong-training of the day (TOD) #346

general warm up (10 minutes) mountain climbers x 100 reps Sanddune squats x 15 reps dumbbell hang power snatch x 10/10 reps 1 legged hops x 100 feet specific warm up (5 minutes) sled pulls set up and light practice strength (20 minutes) sled pulls x 150 feet x 1-1-1 conditioning/accessory work (2 rounds) sandbagContinue reading “Cave Strong-training of the day (TOD) #346”

Cave Strong-training of the day (TOD) #345

general warm up (10 minutes) kettlebell figure 8′s to hold x 40 reps 2 hand side swings x 40 reps long cycle lunges x 20 reps double club lateral pull overs x 20 reps specific warm up 5 minutes) front squats set up and light practice strength (20 minutes) front squats x 4-4-4-4-4-4 reps conditioning/accessoryContinue reading “Cave Strong-training of the day (TOD) #345”

Cave Strong-training of the day (TOD) #344

general warm up (10 minutes) Americanas x 50 reps clock push ups x twice around the clock resistance band pause face pulls x 20 reps recline rope climb x 5 specific warm up (5 minutes) strict weighted pull ups set up and light practice strength (20 minutes) strict weighted pull ups x 3-3-3-3-3-3-3 reps conditioning/accessoryContinue reading “Cave Strong-training of the day (TOD) #344”

Cave Strong-training of the day (TOD) #343

general warm up (10 minutes) double club front swings x 30 reps double club side clean & lateral pull over x 20 reps resistance band seated paus rows x 10 reps specific warm up (5 minutes) stone carry set up and practice strength (20 minutes) stone carry x 100 feet x 1-1-1-1 conditioning/accessory work (2Continue reading “Cave Strong-training of the day (TOD) #343”

Cave Strong-training of the day (TOD) #342

general warm up (10 minutes) resistance band pull a parts x 50 reps push ups x 25 reps dumbbell high pulls x 10/10 reps Burgener drills specific warm up (5 minutes) snatch set up and light practice strength (20 minutes) snatch x 3-3-3-3-3 reps conditioning/accessory work (3 rounds) pressing snatch balance x 5 reps snatchContinue reading “Cave Strong-training of the day (TOD) #342”