Author Archives: ironcave1

General warm up (10 minutesbear crawls x 100 feetjumping jacks x 50 repstin mans x 100 feetkettlebell high pulls x 10/10 repsAdex arc 2 hand front cleans x 10 repsspecific warm up (5 minutes)Burgener drillssquat cleans set up and light practicesquat cleans testrest as neededspecific warm up (5 minutes)sled push test x max. weight xContinue reading “Cave Strong-training of the day (TOD) #763-quarterly strength & Work capacity tests #9 & #10”

General warm up (10 minutes)Americanas x 50 reps1 hand halos x 15/15 repsAdex club outside mills x 20 repsSanddune plyo push ups x 10 repstraveling broad jumps x 100 feetspecific warm up (5 minutes)push press testrest as neededBTN stretch x 60 seconds x 1/1/1/1 specific warm up (5 minutes)mace 300’s testAdex mace test **Note: no conditioning/accessoryContinue reading “Cave Strong-training of the day (TOD) #762-quarterly strength & work capacity tests #7 & #8”

What really drives you to train? Is getting leaner and stronger an end in itself or is there something more? Everyone wants to look good and feel good, that’s a given. That’s often not enough though. During my martial arts and military years the focus was on effectiveness against an enemy/attacker. The main thing wasContinue reading “warrior’s intent in training”

General warm up (10 minutes)Sanddune power steps x 50 repsAdex club inside mills x 15/15 repsAdex club outside mills x 15/15 repsdislocates x 10 repsSanddune split squats x 10/10 repsspecific warm up (5 minutes)back squat testrest as neededspecific warm up (5 minutes)dips test**Note: no conditioning/accessory work during tests**

Yup! Ichiban set a new gym record tonight on the max sled push. It was 1020lb for 50 feet Pretty good work for a guy who only weighs 170lb.

Cave Strong-quarterly strength & work capacity tests #3 & #4by ironcave1General warm up (10 minutes)resistance band pull a parts x 50 repsresistance band vertical pull a parts x 30 repsAmericanas x 50 repsSanddune push ups x 15 repswindshield wipers x 20 repsjumping jacks x 50 repsspecific warm up (5 minutes)Adex club long cycle testrest as neededspecific warmContinue reading “Cave Strong-training of the day (TOD) #760-quarterly strength & work capacity tests #3 & #4”

Due to a funeral the Cave will be closed all day on Tuesday Jan.11

General warm up (10 minutes)bear crawls x 100 feetjumping jacks x 50 repstin mans x 100 feetkettlebell high pulls x 10/10 repsAdex arc 2 hand front cleans x 10 repsspecific warm up (5 minutes)Burgener drillssquat cleans set up and light practicesquat cleans testrest as neededspecific warm up (5 minutes)sled push test (max. weight x 50Continue reading “Make up test-training of the day (TOD) #759-Cave Strong quarterly strength & work capacity test #9 & #10”

General warm up (10 minutes) Americanas x 50 reps 1 hand halos x 15/15 reps Adex club outside mills x 20 reps Sanddune plyo push ups x 10 reps traveling broad jumps x 100 feet specific warm up (5 minutes) push press test rest as needed BTN stretch x 60 seconds x 1/1/1/1  specific warmContinue reading “Cave Strong-training of the day (TOD) #758-quarterly strength & work capacity tests #7 & #8”

General warm up (10 minutes)Sanddune power steps x 50 repsAdex club inside mills x 15/15 repsAdex club outside mills x 15/15 repsdislocates x 10 repsSanddune split squats x 10/10 repsspecific warm up (5 minutes)back squat testrest as neededspecific warm up (5 minutes)dips test**Note: no conditioning/accessory work during tests**