Cave Strong-training of the day (TOD) #385

general warm up (10 minutes) Americanas x 50 reps clock push ups x twice around the clock barbarian walking lunges** x 100 feet **Adex steel mace specific warm up (5 minutes) strict pull up/dip superset practice strength (8 supersets) one superset = strict pull ups x 3 reps + dips x 3 reps conditioning/accessory workContinue reading “Cave Strong-training of the day (TOD) #385”

Cave Strong-quarterly strength & work capacity tests #3 & #4

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

Cave Strong-training of the day (TOD) #331

general warm up (10 minutes) Grinder Kord recline rows x 15 reps Sanddune push ups x 15 reps resistance vertical pull a parts x 50 reps specific warm up (5 minutes) strict barbell press set up and light practice strength (20 minutes) strict barbell press x 3 reps x 7 sets conditioning/accessory work (3 rounds)Continue reading “Cave Strong-training of the day (TOD) #331”

Cave Strong-training of the day (TOD) #314

general warm up (10 minutes) weight plate orbits x 20 reps strict weight plate front raises x 15 reps Russian plank walk ups x 20 reps recline rope climb x 5 specific warm up (5 minutes) weighted pull ups set up and light practice strength (20 minutes) weighted pull ups x 3-3-3-3-3-3-3 reps conditioning/accessory workContinue reading “Cave Strong-training of the day (TOD) #314”

Cave Strong-quarterly strength & work capacity tests #3 & #4

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

Cave Strong-training of the day (TOD)

general warm up (10 minutes) resistance band pull a parts x 75 reps Adex mace barbarian squats x 20 reps Adex club inside mills x 15/15 reps push ups x 25 reps specific warmup (5 minutes) superset practice strength (4 supersets) one superset = weighted dips x 7 reps + weighted pull ups x 4Continue reading “Cave Strong-training of the day (TOD)”

Cave Strong-training of the day (TOD)

general warm up (10 minutes) clock push ups x 3 times around the clock resistance band archer pulls x 20/20 reps double Adex club barbarian squats x 15 reps strict pulls x 10 reps specific warmup (5 minutes) thick bar Pendlay rows press set up and practice strength (20 minutes) thick bar Pendlay rows x 4Continue reading “Cave Strong-training of the day (TOD)”

Cave Strong-training of the day (TOD)

general warm up (10 minutes) Americanas x 30 reps Adex club 2 hand halos x 20 reps Adex mace barbarian squats x 15 reps sandbag shouldering 10/10 reps specific warm up (5 minutes Zercher sandbag squat cleans set up and light practice strength (20 minutes) Zercher sandbag squat cleans x 10/8/6/4/2 reps conditioning/accessory work (2Continue reading “Cave Strong-training of the day (TOD)”

Cave Strong-quarterly strength & work capacity tests #3 & #4

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

Cave Strong-quarterly strength & work capacity tests #3 & #4

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