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”
Category Archives: fitness
Training Journals–the secret weapon
Some say, “I only compete against myself,” and that is cool; however if they don’t keep a training journal they are lying. How do they know if they are making progress or not? My current training journal spans over a decade. I know from it what works best for me. Everyone who trains atContinue reading “Training Journals–the secret weapon”
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) #292
General warm up (10 minutes) Battling Ropes double waves x 50 reps Battling Ropes sidewinders x 50 reps jumping jacks x 30 reps Specific warm up (5 minutes) grappler twists set up and light practice Strength (20 minutes) grappler twists x 20-16-12-8 reps Conditioning/accessory work (2 rounds) Adex mace grave diggers x 15/15 reps Adex clubContinue reading “Cave Strong-training of the day (TOD) #292”
Cave Strong-training of the day (TOD) #288
general warm up (10 minutes) rotation push ups x 20 reps kettlebell V-presses 10 reps kettlebell suitcase swings x 30 reps Adex club 1 hand halos x 15/15 reps specific warm up (5 minutes) strict weighted pull ups set up and light practice strength (20 minutes) strict weighted pull ups x 3 reps x 7Continue reading “Cave Strong-training of the day (TOD) #288”
Cave Strong-training of the day (TOD) #286
general warm up (10 minutes) resistance band front raise pull a parts x 50 reps resistance band “palms up” pull a parts x 50 reps Adex mace split squats x 10/10 reps double club Adex club front cleans x 15 reps specific warm up (5 minutes) “ground to overhead” log lift set up and lightContinue reading “Cave Strong-training of the day (TOD) #286”
Cave Strong-training of the day (TOD) #285
general warm up (10 minutes) resistance band archer pulls x 25/25 reps resistance band front raise pull a parts x 50 reps walking kettlebell swings x 100 feet inch worms x 50 feet specific warm up (5 minutes) gorilla sled pulls set up and light practice strength (20 minutes) gorilla sled pulls x 50 feetContinue reading “Cave Strong-training of the day (TOD) #285”
Mace Fit class last night
grave digger squats with a 50 lb Adex mace
Cave Strong-training of the day (TOD) #284
general warm up (10 minutes) resistance band pull a parts x 100 reps clock push ups x twice around the clock recline rope climb x 3 Adex club long cycles x 25 reps specific warm up (5 minutes) bench press set up and light practice strength (20 minutes) bench press x 4 reps x 6Continue reading “Cave Strong-training of the day (TOD) #284”
Cave Strong-training of the day (TOD) #282
general warm up (10 minutes) Adex club 1 hand front cleans x 15/15 reps Adex mace paddling x 20/20 reps resistance band pull a parts x 100 reps specific warm up (5 minutes) kettlebell rack squats** set up and practice ** Do not interlock fingers strength (20 minutes) kettlebell rack squats x 12-10-8-6-4-2 reps conditioning/accessoryContinue reading “Cave Strong-training of the day (TOD) #282”
The Cave 