Category Archives: cave strong

Cave Strong-training of the day (TOD) #667

general warmup (15 minutes) pushups x 30 reps recline rope climb x 5 sandbag shouldering x 10/10 reps weighted situps x 10 reps specific warmup (5 minutes) Atlas stone lifts setup and practice strength (20 minutes) Atlas stone lifts x 3 reps x 5 sets conditioning/accessory work (3 rounds) grappler bar close grip rows xContinue reading “Cave Strong-training of the day (TOD) #667”

Cave Strong-training of the day (TOD) #665

general warmup (15 minutes) kettlebell suitcase swings x 30 reps medicine ball chest passes x 10 reps resistance band 1 hand pause face pulls x 10/10 reps diamond pushups x 15 reps 1 legged hops x 100 feet specific warmup (5 minutes) dead-stop bench press set up and light practice strength (20 minutes) dead-stop benchContinue reading “Cave Strong-training of the day (TOD) #665”

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

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**

Cave Strong-quarterly strength & work capacity test #9 & #10

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 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 reps Sanddune plyo push ups x 10 reps specific warm up (5 minutes) push press test rest as needed specific warm up (5 minutes)  specific warm up (5 minutes) mace 300’s test Adex mace testContinue reading “Cave Strong-quarterly strength & work capacity tests #7 & #8”

Cave Strong-quarterly strength & work capacity tests #5 & #6

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**

Cave Strong-quarterly strength & work capacity tests #1 & #2

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**

Cave Strong-training of the day (TOD) #661

general warmup (15 minutes) recline bar rows x 15 reps clock pushups x once around the clock resistance band pause 1 hand face pulls x 12/12 reps 45 to 90 degree leg lifts x 20 reps specific warmup (5 minutes) Eagle Loop pullups/bench dips set up and practice strength (4 supersets) 0ne superset = EagleContinue reading “Cave Strong-training of the day (TOD) #661”

cool events coming up at the Cave in April

Wow! It’s almost time to start our quarterly strength and work capacity tests! Only one more week and the fun will be unleashed: 5 barbell tests, 2 bodyweight test, steel mace test, steel club test, sled push test Right after the tests we have our next Mace Fit® Instructor Certification (April 10-11) You can saveContinue reading “cool events coming up at the Cave in April”