make-up test General warm up (10 minutes) bear crawls x 100 feet jumping jacks x 50 reps tin mans x 100 feet kettlebell high pulls x 10/10 reps Adex arc 2 hand front cleans x 10 reps specific warm up (5 minutes) Burgener drills squat cleans set up and light practice squat cleans test Continue reading “Cave Strong-quarterly strength & work capacity test #9”
Category Archives: coaching
Our monthly men’s strength club meeting: Iron Brotherhood
Cave Strong-quarterly strength & work capacity test #9
General warm up (10 minutes) bear crawls x 100 feet jumping jacks x 50 reps tin mans x 100 feet kettlebell high pulls x 10/10 reps Adex arc 2 hand front cleans x 10 reps specific warm up (5 minutes) Burgener drills squat cleans set up and light practice squat cleans test **Note: Continue reading “Cave Strong-quarterly strength & work capacity test #9”
How to keep overhead from killing your small gym
I used to run very large martial arts classes, up to about 100 people at once. Over they years, I found it was much better to work with smaller groups better coach to client ratio means more quality instruction safety is improved results are better less overhead When I transitioned to the strength and fitnessContinue reading “How to keep overhead from killing your small gym”
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 #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)
general warm up (10 minutes) Adex club long cycle swipes x 25 reps Sanddune split squats x 10/10 reps resistance band pause face pulls x 20 reps dislocates x 10 reps specific warm up (5 minutes) back squats set up and light practice strength (20 minutes) back squats x 10 reps, followed by 4 restContinue reading “Cave Strong-training of the day (TOD)”
Cave Strong-training of the day (TOD)
general warm up (10 minutes) bear crawls x 100 feet Sanddune push ups x 20 reps Sanddune squats x 10 reps resistance band archer pulls x 25/25 reps dumbbell push press x 10/10 reps specific warm up (5 minutes) push press set up and light practice strength (20 minutes ) push press x 10 reps,Continue reading “Cave Strong-training of the day (TOD)”
Cave Strong-training of the day (TOD)
general warm up (10 minutes) side shuffles x 200 feet inch worms x 50 feet Adex mace barbarian squats x 15 reps resistance band Sumo deadlifts x 20 reps specific warm up (5 minutes) Sumo deadlifts set up and light practice strength (20 minutes ) Sumo deadlifts x 10 reps, followed by 4 rest pauseContinue reading “Cave Strong-training of the day (TOD)”
The Cave will be rocking all through April
We are kicking off next month with our infamous quarterly strength & work capacity tests– five barbell tests two bodyweight tests two macefit.com tests Next we will have our monthly men’s strength club, “Iron Brotherhood”– lift big eat big hang out with your brothers Plus, our first macefit.com instructor certification will be held– for coaches/trainersContinue reading “The Cave will be rocking all through April”
The Cave 