Author Archives: ironcave1

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 workContinue reading “Cave Strong-quarterly strength & work capacity tests #1 & #2”

Cave Strong-training of the day (TOD) #517

general warm up (10 minutes) kettlebell figure 8’s to hold x 25 reps rear bear crawls x 100 feet Sanddune plyo push ups x 12 reps specific warm up (5 minutes) chain bench press set up and light practice strength (20 minutes) chain bench press x 6 reps x 4 sets conditioning/accessory work (3 rounds)Continue reading “Cave Strong-training of the day (TOD) #517”

Cave Strong-training of the day (TOD) #516

general warm up (10 minutes) resistance band vertical pull a  parts x 50 reps resistance band pull a parts x 50 reps Sanddune jumps 10 reps Burgener drills specific warm up (5 minutes) squat cleans set up and light practice strength (20 minutes) squat cleans x 4 reps x 6 sets conditioning/accessory work (2 rounds)Continue reading “Cave Strong-training of the day (TOD) #516”

Cave Strong-training of the day (TOD) #515

general warm up (10 minutes) AirDyne x 14 calories dumbbell hang power snatches x 8/8 reps 1 legged hops x 100 feet specific warm up (5 minutes) strict pull ups/dips  super set set up and light practice strength (5 supersets) one superset=strict pullups x 4 reps + dips x 4 reps conditioning/accessory work (1 round)Continue reading “Cave Strong-training of the day (TOD) #515”

Cave Strong-training of the day (TOD) #514

general warm up (10 minutes) resistance band vertical pull a parts x 50 reps resisyance band pull a parts x 50 reps discloates x 10 reps Sanddune jumps x 12 reps Burgener drills specific warm up (5 minutes) hang power snatch set up and light practice strength (20  minutes) hang power snatch x 2 repsContinue reading “Cave Strong-training of the day (TOD) #514”

Cave Strong-training of the day (TOD) ##514

general warm up (10 minutes) bear crawls x 100 feet clock push ups x once around the clock Sanddune squats x 15 reps specific warm up (5 minutes) front squats set up and light practice strength (20 minutes) front squats x 6 reps x 4 sets conditioning/accessory work (2 rounds) kettlebell goblet squats x 20Continue reading “Cave Strong-training of the day (TOD) ##514”

Cave Strong-training of the day (TOD) #513

general warm up (10 minutes) alternating kettlebell swings x 30 reps Sanddune power steps x 100 reps chimp walks x 100 feet side shuffles x 200 feet specific warm up (5 minutes) lateral sled pulls set up and light practice strength (4 rounds) lateral sled pulls x 100 feet conditioning/accessory work (3 rounds) weighted sideContinue reading “Cave Strong-training of the day (TOD) #513”