Archive for December, 2019

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 work during tests
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Here’s a quick look at how we got our athletes Cave Strong(er) in 2019

2019-02-02 06.40.002019-02-01 06.57.01

2019-01-05 07.05.292018-08-13 06.36.49

2018-09-01 05.34.422018-09-03 06.39.48

2019-04-03 06.13.152019-12-22 23.15.45

2019-11-29 10.06.342019-12-30 21.00.21

 

 

 

general warm up (15 minutes)

bear crawls x 50 feet

chimp walks x 50 feet

dips x 10 reps

strict pull ups x 10 reps

resistance band pull a parts x 75 reps

specific warm up (5 minutes)

Strongman medley set up and light practice

strength (4 rounds)

one round = keg power press x 5 reps + bear hug keg squat x 5 reps + wheel barrow push x 100 feet

conditioning/accessory work (1 round)

alternating dumbbell rows x 20 reps

weighted side bends x 20 reps

weighted calf raises x 20 reps

resistance band hamstring curls x 20/20 reps

What a great way to kick off the New Year!

Ten grueling tests right after New Years Eve, what more could you ask for?

We will finish 2019 strong and start 2020 even stronger!

 

Note: If you miss this on Thursday, you get to do it on Friday

general warm up (15 minutes)

medicine ball chest passes x 15 reps

rotation push ups x 20 reps

barbarian split squats x 12/12 reps

1 legged hops x 100 feet

specific warm up (5 minutes)

concrete slab carry/Sanddune push ups set up and practice
strength (4 rounds)

one round = concrete slab carry x 100 feet + Sanddune push ups x 15 reps
conditioning/accessory work (2 rounds)

dumbbell side raises x 10 reps

Grinder Kord flys x 15 reps

lateral sledge hammer strikes X 10/10 reps

Merry Christmas from the Cave!

Posted: December 24, 2019 in Uncategorized

IMG_20180608_202016 (1)

Actually, this photo was taken about 15 minutes away from the Cave at beautiful Siesta key Beach.

This is a time to reflect on the true meaning of Christmas and to count our many  blessings.

We wish the very best for you this Christmas and in the New Year!

general warm up (15 minutes)

weight plate orbits x 20 reps

alternating kettlebell swings x 30 reps

weight plate wood choppers x 10/10 reps

double club front swings x 50 reps

specific warm up (5 minutes)

axle floor press set up and light practice

strength (20 minutes)

axle floor press x 5 reps x 5 sets

conditioning/accessory work (1 round)

dumbbell rows x12/12 reps

JM press x 7 reps

Power Wheel rollouts x 10 reps

wrist roller x 10 reps