general warm up (10 minutes) Americanas x 50 reps vertical pull a parts x 50 reps jumping jacks x 50 reps inch worms x 50 feet specific warm up (5 minutes) back squats set up and light practice strength (20 minutes) back squats x 5-5-5-5-5 reps conditioning/accessory work (1 round) chain good mornings x 20Continue reading “Cave Strong-training of the day (TOD) #312”
Category Archives: Sanddune training
Cave Strong-training of the day (TOD) #311
general warm up (10 minutes) Americanas x 50 reps rotation push ups x 20 reps double Adex club front swings x 50 reps kettlebell rack carry x 100 feet specific warm up (5 minutes) rear sled pulls set up and light practice strength (20 minutes) rear sled pulls x 100 feet x 1-1-1-1-1 conditioning/accessory workContinue reading “Cave Strong-training of the day (TOD) #311”
Cave Strong-training of the day (TOD) #303
general warm up (10 minutes) resistance band pull a parts x 100 reps Adex club barbarian pull overs x 25 reps clock push ups x twice around the clock specific warm up (5 minutes) bench press set up and light practice strength (20 minutes) bench press x 8-8-8-8 reps conditioning/accessory work (2 rounds ) snatchContinue reading “Cave Strong-training of the day (TOD) #303”
Cave Strong-training of the day (TOD) #301
general warm up (10 minutes) Americanas x 50 reps resistance band vertical pull a parts x 50 reps chimp walks x 100 feet barbarian pull overs x 30 reps specific warm up (5 minutes) dumbbell bench press set up and light practice strength (20 minutes) dumbbell bench press x 10-8-6-4 reps conditioning/accessory work (3 rounds)Continue reading “Cave Strong-training of the day (TOD) #301”
Cave Strong-training of the day (TOD) #298
general warm up (10 minutes) rear bear crawls x 100 feet Sanddune jumps x 15 reps clock push ups x twice around the clock specific warm up (5 minutes) rescue dummy shouldering set up and light practice strength (20 minutes) rescue dummy shouldering x 5 reps x 5 sets conditioning/accessory work (3 rounds) strict pullContinue reading “Cave Strong-training of the day (TOD) #298”
Cave Strong-training of the day (TOD) # 294
general warm up (10 minutes) mountain climbers x 100 reps kettlebell figure 8’s x 50 reps Sanddune jumps x 15 reps specific warm up (5 minutes) high/low sled sprint set up and light practice strength (3 rounds) high/low sled sprint x 200 feet conditioning/accessory work (2 rounds) hanging knee raises x 15 reps Sanddune pushContinue reading “Cave Strong-training of the day (TOD) # 294”
make up tests for–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**
make up test for: 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-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**
Cave Strong-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 “Cave Strong-quarterly strength & work capacity tests #5 & #6”
The Cave 