Each week I get an assignment from my Mace Coach, Rik Brown, this was part of my “homework”. I did 6 rounds, these were the last two.
Category Archives: Adex exercise clubs
Cave Strong-quarterly strength & work capacity tests for July 17 & 18
Note: All testing is individualized working from each athlete’s training journal, in particular their last test scores**. If they have hit the target number of reps on the last ten minute test, they progress to a 3RM test this time. When 3RM approach or exceed previous 1RM, then a new 1RM test is given. generalContinue reading “Cave Strong-quarterly strength & work capacity tests for July 17 & 18”
Cave Strong-quarterly strength & work capacity tests for July 13 & 14
Note: All testing is individualized working from each athlete’s training journal, in particular their last test scores**. If they have hit the target number of reps on the last ten minute test, they progress to a 3RM test this time. when 3RM approach or exceed previous 1RM, then a new 1RM test is given. generalContinue reading “Cave Strong-quarterly strength & work capacity tests for July 13 & 14”
Cave Strong-training of the day (TOD)
general warm up (10 minutes) Adex club barbarian pull overs x 30 reps traveling broad jumps x 100 feet windshield wipers x 20 reps isometric pull x max. effort x 1/1/1 specific warm up (5 minutes) deadlifts set up and light reps strength (20 minutes) deadlifts x 7/7/7/7 reps conditioning/accessory work (2 rounds) Romanian deadliftsContinue reading “Cave Strong-training of the day (TOD)”
Cave Strong-training of the day (TOD)
general warm up (10 minutes) Adex club halos x 15/15 reps push ups x 30 reps jumping jacks x 50 reps medicine ball chest passes x 10 reps specific warm up (5 minutes) bench press set up and light reps strength (20 minutes) bench press x 7/7/7/7 reps conditioning/accessory work (2 rounds) close grip benchContinue reading “Cave Strong-training of the day (TOD)”
Cave Strong-training of the day (TOD)
general warm up (10 minutes) resistance band pull a parts x 100 reps dumbbell hang power snatches x 10/10 reps Adex club long cycle swipes x 30 reps dislocates x 10 reps specific warm up (5 minutes) dead stop squats set up and light reps strength (20 minutes) dead stop squats x 3/3/3/3/3 reps conditioning/accessoryContinue reading “Cave Strong-training of the day (TOD)”
Cave Strong-training of the day (TOD)
general warm up (10 minutes) mountain climbers x 100 feet recline rope climbs x 5 drop, rock, & push x 10 reps (learned this from New Warrior Training) alternating Adex mace barbarian lunges x 20 reps Adex club 2 hand mills x 30 reps specific warm up (5 minutes) sled push set up and lightContinue reading “Cave Strong-training of the day (TOD)”
“But we’ve never done it that way before”
During the early days of CrossFit there was no company called Rogue. I remember Bill Henniger had an idea for that equipment company he was discussing on the old CF message board. Today, Rogue is known all over the world. Was he just lucky? Not at all, he saw a need and had a great idea on how toContinue reading ““But we’ve never done it that way before””
Cave Strong-training of the day (TOD)
general warm up (10 minutes) resistance band diagonal pull a parts x 20/20 reps resistance band vertical pull a parts x 50 reps windshield wipers x 30 reps Adex club inside mills x 20/20 reps Power Wheel hand walks x 100 feet specific warm up (5 minutes) dumbbell rows set up and light reps strength (20Continue reading “Cave Strong-training of the day (TOD)”
Cave Strong-training of the day (TOD)
general warm up (10 minutes) resistance diagonal pull a parts x 10/10/10/10 reps (switch the angle each set) dislocates x 10 reps Adex mace BTN stretch x 60 seconds x 1/1 tuck jumps x 15 reps bear crawls x 100 feet specific warm up (5 minutes) barbell cleans set up and light reps strength (20Continue reading “Cave Strong-training of the day (TOD)”
The Cave 