general warm up (15 minutes) rotation push ups x 20 reps kettlebell V presses x 10 reps recline rope climbs x 5 windshield wiper squats x 15 reps specific warm up (5 minutes) kettlebell complex strength (3 rounds) one round = 1 hand swings x 15/15 reps + 1 hand cleans x 12/12 reps +Continue reading “Cave Strong-training of the day (TOD) #558”
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Cave Strong-training of the day (TOD) #557
general warm up (15 minutes) clock push ups x twice around the clock windshield wiper squats x 20 reps double dumbbell push press x 10 reps jump rope x 3 minutes specific warm up (5 minutes) trap bar deadlifts set up and light practice strength (20 minutes) trap bar deadlifts x 7 reps x 4Continue reading “Cave Strong-training of the day (TOD) #557”
Cave Strong=training of the day (TOD) #555
general warm up (15 minutes) dumbbell star complex x 1 leg lifts x 25 reps 1 legged hops x 100 feet pause supermans x 15 reps tin mans x 100 feet specific warm up (5 minutes) keg medley set up and light practice strength (3 rounds) one round=keg carry x 100 feet + keg powerContinue reading “Cave Strong=training of the day (TOD) #555”
Cave Strong-training of the day (TOD) # 552
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”
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) #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”
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”
Here’s how we’ll start 2020
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 specificContinue reading “Here’s how we’ll start 2020”
Cave Strong-training of the day (TOD) #546
general warm up (15 minutes) weight plate orbits x 20 reps alternating kettlebell swings x 30 reps weight plate wood choppers x 10/10 reps double club front swings x 50 reps specific warm up (5 minutes) axle floor press set up and light practice strength (20 minutes) axle floor press x 5 reps x 5Continue reading “Cave Strong-training of the day (TOD) #546”
The Cave 