Category Archives: motivation

Cave Strong-quarterly strength & work capacity tests #5 & #6

make-up test 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 testContinue reading “Cave Strong-quarterly strength & work capacity tests #5 & #6”

They say big guys can’t do pull ups

I say “Why not?”, then commence to prove them wrong. At 6’5″, Kareem doesn’t buy the lie! In fact, neither does  Bud Jeffries. He  has been proving the naysayers wrong about what “big guys can’t do” for many years . As you can see here If you are a big guy, or you train bigContinue reading “They say big guys can’t do pull ups”

Cave Strong-quarterly strength & work capacity test #9

make-up test General warm up (10 minutes) bear crawls x 100 feet jumping jacks x 50 reps tin mans x 100 feet kettlebell high pulls x 10/10 reps Adex arc 2 hand front cleans x 10 reps specific warm up (5 minutes) Burgener drills squat cleans set up and light practice squat cleans test  Continue reading “Cave Strong-quarterly strength & work capacity test #9”

Cave Strong-quarterly strength & work capacity tests #3 & #4

make-up tests 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**

Our monthly men’s strength club meeting: Iron Brotherhood

 

Cave Strong-quarterly strength & work capacity test #9

General warm up (10 minutes) bear crawls x 100 feet jumping jacks x 50 reps tin mans x 100 feet kettlebell high pulls x 10/10 reps Adex arc 2 hand front cleans x 10 reps specific warm up (5 minutes) Burgener drills squat cleans set up and light practice squat cleans test     **Note: Continue reading “Cave Strong-quarterly strength & work capacity test #9”

How to keep overhead from killing your small gym

I used to run very large martial arts classes, up to about 100 people at once. Over they years, I found it was much better to work with smaller groups better coach to client ratio means more quality instruction safety is improved results are better less overhead When I transitioned to the strength and fitnessContinue reading “How to keep overhead from killing your small gym”

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**

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”