Cave Strong-quarterly strength & work capacity tests 9 & 10

general warm up (15 minutes) bear crawls x 100 feet jumping jacks x 50 reps tin mans x 100 feet kettlebell high pulls x 10/10 reps Arc 2 hand front cleans x 10 reps Burgener drills specific warm up (5 minutes) squat cleans test rest as needed specific warm up (5 minutes) sled push test

Cave Strong-training of the day (TOD) #570

general warm up (15 minutes) resistance  band vertical pull a parts x 50 reps tin mans x 100 feet broad jumps x 100 feet barbarian split squats x 12/12 reps Burgener drills specific warm up (5 minutes) snatch set up and light practice strength (20 minutes) snatch x 3 reps x 8 sets conditioning/accessory workContinue reading “Cave Strong-training of the day (TOD) #570”

Cave Strong-training of the day (TOD) #554

general warm up (15 minutes) bear crawls x 100 feet traveling broad jumps x 100 feet dumbbell push press x 10/10 reps Burgener drills dislocates x 10 reps specific warm up (5 minutes) snatch set up and light practice strength (20 minutes) snatch x 3 reps x 8 sets conditioning/accessory work (2 rounds) Ahrens pressContinue reading “Cave Strong-training of the day (TOD) #554”

Cave Strong-training of the day (TOD) #516

general warm up (10 minutes) resistance band vertical pull a  parts x 50 reps resistance band pull a parts x 50 reps Sanddune jumps 10 reps Burgener drills specific warm up (5 minutes) squat cleans set up and light practice strength (20 minutes) squat cleans x 4 reps x 6 sets conditioning/accessory work (2 rounds)Continue reading “Cave Strong-training of the day (TOD) #516”

Cave Strong-training of the day (TOD) #493

general warm up (10 minutes) dumbbell star complex x 1 chimp walks x 100 feet tin mans x 100 feet Sanddune jumps x 12  reps specific warm up (5 minutes) Burgener drills squat cleans set up and light practice strength (20 minutes) squat cleans x 3 reps x  7 sets conditioning/accessory work (1 round) BulgarianContinue reading “Cave Strong-training of the day (TOD) #493”

Cave Strong-training of the day (TOD) #406

general warm up (10 minutes) resistance band vertical pull a parts x 50 reps inch worms x 50 feet kettlebell V presses x 10 reps Sanddune jumps x 10 reps Burgener drills specific warm up (5 minutes) clean and split jerk set up and light practice strength (20 minutes) clean and split jerk x 3Continue reading “Cave Strong-training of the day (TOD) #406”

Cave Strong-training of the day (TOD) #403

general warm up (10 minutes) dumbbell star complex x 1 resistance band pause face pulls x 20 reps barbarian split squats x 10/10 reps Burgener drills specific warm up (5 minutes) squat cleans set up and light practice strength (20  minutes) squat cleans x 3 reps x 5 sets conditioning/accessory work (1 round) nightmares xContinue reading “Cave Strong-training of the day (TOD) #403”

Cave Strong-training of the day (TOD) #399

general warm up (10 minutes) resistance band pull a parts x 50 reps resistance band vertical pull a parts x 50 reps kettlebell high pulls x 10/10 reps Burgener drills  specific warm up (5 minutes) snatch set up and light practice strength (20 minutes) snatch x 2 reps x 6 sets conditioning/accessory work (2 rounds)Continue reading “Cave Strong-training of the day (TOD) #399”

Cave Strong-training of the day (TOD) #361

general warm up (10 minutes) Resistance band pull a parts x 125 reps rotation push ups x 20 reps tinmans x 100 feet Burgener drills double dumbbell cleans x 10 reps specific warm up (5 minutes) squat cleans set up and light practice strength (20 minutes) squat cleans x 2 reps x 8* sets *Note–useContinue reading “Cave Strong-training of the day (TOD) #361”

Make up test-Cave Strong-quarterly strength & work capacity test #9 & #10

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 rest as neededContinue reading “Make up test-Cave Strong-quarterly strength & work capacity test #9 & #10”