general warm up (15 minutes) resistance band pull a parts x 150 reps mountain climbers x 100 reps windshield wiper squats x 20 reps dumbbell hang power snatches x 10/10 reps specific warm up (5 minutes) dumbbell rows/Axle power cleans set up and light practice strength (3 rounds) one round = heavy dumbbell rows xContinue reading “Cave Strong-training of the day (TOD) # 552”
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Cave Strong-training of the day (TOD) #551
general warm up (15 minutes) resistance band pull a parts x 30/30 reps seated pause resistance band rows x 15 reps Bulgarian bag 360’s x 15/15 reps sandbag Zercher cleans x 15 reps specific warm up (5 minutes) farmers walk set up and light practice strength (4 rounds) one round = farmers walk x 150Continue reading “Cave Strong-training of the day (TOD) #551”
Cave Strong-training of the day (TOD) #550
general warm up (15 minutes) chimp walks x 100 feet sledge hammer strikes x 15/15 reps alternating sandbag shouldering x 20 reps clock push ups x one around the clock specific warm up (5 minutes) Strongman combo set up and light practice strength (4 rounds) one round = log “G to O.H.” x 5 repsContinue reading “Cave Strong-training of the day (TOD) #550”
Cave Strong-training of the day (TOD) #549
general warm up (15 minutes) walking kettlebell swings x 100 feet kettlebell goblet squats x 15 reps Bulgarian bag wood choppers x 15/15 reps mountain climbers x 100 reps specific warm up (5 minutes) high/low sled sprints set up and light practice strength (5 rounds) high/low sled sprints x 100 feet conditioning/accessory work (2 rounds)Continue reading “Cave Strong-training of the day (TOD) #549”
make up test for-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 workContinue reading “make up test for-Quarterly strength & work capacity tests #1 & #2”
Schedule change for this week only
The Cave will close at 11:00 am on Friday
Make up test-Cave Strong-quarterly strength & work capacity test #9 & #10
General warm up (10 minutes) bear crawls x 100 feet jumping jacks x 50 reps tin mans x 100 feet kettlebell high pulls x 10/10 reps Adex arc 2 hand front cleans x 10 reps specific warm up (5 minutes) Burgener drills squat cleans set up and light practice squat cleans test rest as neededContinue reading “Make up test-Cave Strong-quarterly strength & work capacity test #9 & #10”
Cave Strong-quarterly strength & work capacity tests #7 & # 8
General warm up (10 minutes) Americanas x 50 reps 1 hand halos x 15/15 reps Adex club mills x 20 rep Sanddune plyo push ups x 10 reps specific warm up (5 minutes) push press test rest as needed specific warm up (5 minutes) Adex mace test **Note: no conditioning/accessory work during tests**
New Saturday classes are starting January 18!
We will be adding these two classes: Mace Fit Warrior Woman 10:45-11:30 am Mace Fit 11:30 am -12:15 pm
make up test-quarterly strength & work capacity tests #5 & #6
General warm up (10 minutes) Sanddune power steps x 50 reps Adex club inside mills x 15/15 reps Adex club outside mills x 15/15 reps dislocates x 10 reps Sanddune split squats x 10/10 reps specific warm up (5 minutes) back squat test rest as needed specific warm up (5 minutes) dips test **Note: noContinue reading “make up test-quarterly strength & work capacity tests #5 & #6”
The Cave 