Author Archives: ironcave1

The Cave will be closed Thursday morning but our afternoon classes will still be held.

Kyle just finished walking the Appalachian Trail! That’s quite a feat for sure. We hope to see him back at the Cave soon.

General warm up (10 minutes) resistance band pull a parts x 50 reps resistance band vertical pull a parts x 30 reps 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 neededContinue reading “Cave Strong-quarterly strength & work capacity tests #3 & #4”

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 test rest as neededspecific warm up (5 minutes) sled push test x max.Continue reading “Cave Strong-quarterly strength & work capacity tests #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-quarterly strength & work capacity tests #7 & #8”

A while back I wrote about the carry over from Mace Fit® training to barbell lifts, sled pushes, etc. I think some people didn’t believe me or that I was making it up. Facts rule at the Cave and written records are kept for verification. I have found that there is in fact a goodContinue reading “This can’t happen, right? But it did!”

General warm up (10 minutes)Adex club inside mills x 15/15 repsAdex club outside mills x 15/15 reps barbarian knee walkups x 20 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**

Cave Strong-quarterly strength & work capacity tests #3 & #4 General warm up (10 minutes) resistance band pull a parts x 50 reps resistance band vertical pull a parts x 30 reps Americanas x 50 reps Sanddune push ups x 15 reps windshield wipers x 20 reps jumping jacks x 50 reps specific warm up (5Continue reading

General warm up (10 minutes) resistance band pull a parts x 100 reps Sanddune power steps x 50 reps Sanddune jumps x 12 reps Sanddune push ups x 15 reps Adex club barbarian pull overs x 25 reps specific warm up (5 minutes) bench press test rest as needed specific warm up (5 minutes) deadliftContinue reading “Cave Strong-quarterly strength & work capacity tests #1 & #2”