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**
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Cave Strong-quarterly strength & work capacity tests #5 & #6
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”
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-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) #291
General warm up (10 minutes) resistance band pull a parts x 100 reps recline rope climbs x 5 resistance band Sumo high pulls x 15 reps dumbbell hang power snatches x 10/10 reps Specific warm up (5 minutes) Sumo deadlifts (double overhand grip) set up and light practice Strength (20 minutes) Sumo deadlifts (double overhandContinue reading “Cave Strong-training of the day (TOD) #291”
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”
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”
Cave Strong-training of the day (TOD) #281
general warmup (10 minutes) Power Wheel roll outs x 10 reps resistance band baseball swings x 20/20reps dumbbell push press x 10/10 reps specific warm up (5 minutes) dumbbell bench press set up and practice strength (4 rounds) dumbbell bench press x 5-5-5-5-5 reps conditioning/accessory work (2 rounds) Grinder Kord chain push ups x 10Continue reading “Cave Strong-training of the day (TOD) #281”
The Cave 