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
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
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
