general warm up (10 minutes) sandbag shouldering x 10/10 reps sandbag Zercher squats x 15 reps 2 hand Adex club swings x 40 reps specific warm up (5 minutes) dead stop bench press set up and light practice strength (20 minutes) dead stop bench press x 3-3-3-3-3-3-3 reps conditioning/accessory work (3 rounds) Pendlay rows xContinue reading “Cave Strong-training of the day (TOD) #310”
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Cave Strong-training of the day (TOD) #308
general warm up (10 minutes) barbarian squat lunges x 50 feet double club kneeling flys x 15 reps sandbag shouldering x 10/10 reps specific warm up (5 minutes) sled push + farmers walk set up and light practice strength (4 rounds) 1 round = sled push x 50 feet + farmers walk x 50 feetContinue reading “Cave Strong-training of the day (TOD) #308”
Cave Strong-training of the day (TOD) #307
general warm up (20 minutes) bear crawls x 100 feet jumping jacks x 50 reps seated Adex Arc 10-to-2’s x 40 reps double club snatches x 10 reps specific warm up (5 minutes) neutral grip bench press set up and light practice strength (20 minutes) neutral grip bench press x 4/4/4/4/4/4 reps conditioning/accessory work (3 rounds)Continue reading “Cave Strong-training of the day (TOD) #307”
Cave Strong-training of the day (TOD) #306
general warm up (10 minutes) resistance band archer pulls x 25/25 reps elevated push ups x 15 reps Adex mace 360’s x 40 reps Adwx mace grave diggers x 15/15 reps specific warm up (5 minutes)keg clean & press set up and light practicestrength (20 minutes)keg clean & press x 4-4-4-4 reps conditioning/accessory work (2Continue reading “Cave Strong-training of the day (TOD) #306”
Cave Strong-training of the day (TOD) #303
general warm up (10 minutes) resistance band pull a parts x 100 reps Adex club barbarian pull overs x 25 reps clock push ups x twice around the clock specific warm up (5 minutes) bench press set up and light practice strength (20 minutes) bench press x 8-8-8-8 reps conditioning/accessory work (2 rounds ) snatchContinue reading “Cave Strong-training of the day (TOD) #303”
Cave Strong-training of the day (TOD) #300
general warm up (10 minutes) barbarian rear lunges x 10/10 reps tin mans x 100 feet recline rope climbs x 5 specific warm up (5 minutes) weight plate rows set up and light practice strength (5 rounds) heavy weight plate rows x 3 reps x 5 sets conditioning/accessory work (2 rounds) seated resistance pause rowsContinue reading “Cave Strong-training of the day (TOD) #300”
The basics never fail
Cave Strong-training of the day (TOD) #295
general warm up (10 minutes) double club front swings x 50 reps kettlebell rack squats x 15 reps dumbbell hang power snatches x 10/10 reps specific warm up (5 minutes) Zercher sandbag cleans set up and light practice strength (20 minutes) Zercher sandbag cleans x 10-10-10 reps conditioning/accessory work (2 rounds) double dumbbell rows xContinue reading “Cave Strong-training of the day (TOD) #295”
Cave Strong-training of the day (TOD) # 294
general warm up (10 minutes) mountain climbers x 100 reps kettlebell figure 8’s x 50 reps Sanddune jumps x 15 reps specific warm up (5 minutes) high/low sled sprint set up and light practice strength (3 rounds) high/low sled sprint x 200 feet conditioning/accessory work (2 rounds) hanging knee raises x 15 reps Sanddune pushContinue reading “Cave Strong-training of the day (TOD) # 294”
make up tests for–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**
The Cave 