Archive for the ‘How to stay fit’ Category

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 x 5/5 reps + Axle power cleans x 5 reps + tire flips x 5 reps
conditioning/accessory work (2 rounds)

weighted sit ups x 10 reps

strict pull ups x 5 reps

barbell good mornings x 15 reps

 

 

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 150 feet

conditioning/accessory work (2 rounds)

heavy dumbbell rows x 5/5 reps

weighted push ups x 10 reps

weighted sit ups x 10 reps

recline rope climb x 5

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)

dumbbell pull overs x 12 reps

hamstring curls x 20/20 reps

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 5 sets

conditioning/accessory work (1 round)

dumbbell rows x12/12 reps

JM press x 7 reps

Power Wheel rollouts x 10 reps

wrist roller x 10 reps

general warm up (15 minutes)

mountain climbers  x 100 reps

dumbbell deadlifts x 15 reps

45 to 90 degree leg lifts x 20 reps

2 hand side swings x 40 reps

specific warm up (5 minutes)

banded split squats set up and light practice

strength (20 minutes)

banded split squats 7/7 reps x 4 sets

conditioning/accessory work (1 round)

weighted calf raises x 20 reps

dead-stop lateral step ups x 10/10 reps

 

 

These tests have been instrumental in helping our athletes making steady progress over the years.

We have ten different tests in all:

five barbell tests

two bodyweight tests

one steel mace test

one steel club test

one sled push test

The tests are conducted based on the records kept in the log book each athlete is required to have.

One part of the test is the 10 minute test, which has been done using 70% of each person’s 1RM.

In 2020, we will upgrade that to 80% instead.

We have a rep cap to keep things safe, but it will be a butt-kicker!

Just what you’d expect from the Cave.

IMG_20130109_175539

general warm up (10 minutes)

clock push ups x once around the clock

Bulgarian bag 360’s x 10/10 reps

kettlebell high pulls x 8/8 reps

specific warm up (5 minutes)

bear hug keg squats  set up and light practice

strength (20 minutes)

bear hug keg squats x 4 reps x 7 sets

conditioning/accessory work (1 round)

resistance band baseball swings x 25/25 reps

dumbbell pull overs x 10 reps

dumbbell star complex x 1

recline rope climbs x 5