Author Archives: ironcave1

General warm up (10 minutes)Americanas 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 warm up (5 minutes)pull up test**Note: no conditioning/accessory work during tests**

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) #801-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 test rest as neededBTN stretch x 60 seconds x 1/1/1/1 specific warm up (5 minutes)mace 300’s testAdex mace test **Note: noContinue reading “Cave Strong-training of the day (TOD) #800-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**

General warm up (10 minutes)Americanas 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 warm up (5 minutes)pull up test**Note: no conditioning/accessory work during tests**

Tomorrow’s Monday and we have all heard the old expression,”It’s time to hit the ground running”, many times before. I know that it is about mindset and getting a good start on the week is important, but unfocused actvity is pretty pointless. Being busy doesn’t equate to being productive. It’s good to section off yourContinue reading ““It’s time to hit the ground running” or so they say”

General warm up (10 minutes)resistance band pull a parts x 100 repsSanddune power steps x 100 repsAdex club barbarian pull overs x 25 repsSanddune push ups x 15 repsspecific warm up (5 minutes)bench press testrest as neededspecific warm up (5 minutes)deadlift tests**Note: no conditioning/accessory work during tests**

general warmup (15 minutes) clock pushups x once around the clock pause supermans x 12 reps side planks x 30 seconds each side medicine ball chest passes x 15 reps specific warmup (5 minutes) weighted pullups set up and light practice strength (20 minutes) weighted pullups x 3 reps x 8 sets conditioning/accessory work (2Continue reading “Cave Strong-training of the day (TOD) #796”