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”
Category Archives: Olympic lifts
Cave Strong-training of the day (TOD) #345
general warm up (10 minutes) kettlebell figure 8′s to hold x 40 reps 2 hand side swings x 40 reps long cycle lunges x 20 reps double club lateral pull overs x 20 reps specific warm up 5 minutes) front squats set up and light practice strength (20 minutes) front squats x 4-4-4-4-4-4 reps conditioning/accessoryContinue reading “Cave Strong-training of the day (TOD) #345”
Cave Strong-training of the day (TOD) #332
general warm up (10 minutes) resistance band pull-a-parts x 100 reps resistance band sumo high pulls x 15 reps Sanddune jumps x 15 reps Burgener drills specific warm up (5 minutes) squat cleans set up and light practice strength (20 minutes) squat cleans x 3 reps x 7 sets conditioning/accessory work (2 rounds) Zercher sandbagContinue reading “Cave Strong-training of the day (TOD) #332”
Cave Strong-training of the day (TOD) #321
general warm up (10 minutes) Americanas x 50 reps resistance band vertical pull a parts x 50 reps resistance band pull a parts x 50 reps Sanddune squats x 20 reps Burgener drills specific warm up (5 minutes) snatch set up and light practice strength (20 minutes) snatch x 3-3-3-3-3-3-3 reps conditioning/accessory work (2 rounds)Continue reading “Cave Strong-training of the day (TOD) #321”
make up test-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: no conditioning/accessoryContinue reading “make up test-Cave Strong-quarterly strength & work capacity test #9”
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 “Cave Strong-quarterly strength & work capacity test #9 & #10”
Training Journals–the secret weapon
Some say, “I only compete against myself,” and that is cool; however if they don’t keep a training journal they are lying. How do they know if they are making progress or not? My current training journal spans over a decade. I know from it what works best for me. Everyone who trains atContinue reading “Training Journals–the secret weapon”
Cave Strong-training of the day (TOD) #278
general warmup (10 minutes) walking kettlebell swings x 200 feet resistance band pause face pulls x 15 reps Burgener drills specific warm up (5 minutes) Power snatch set up and practice strength (20 minutes) Power snatches x 2 reps x 6 sets conditioning/accessory work (2 rounds) Ahrens press x 10 reps elevated push ups xContinue reading “Cave Strong-training of the day (TOD) #278”
Cave Strong-training of the day (TOD)
general warm up (10 minutes) resistance band vertical pull a parts x 50 reps Sanddune push ups x 20 reps Sanddune jumps x 10 reps overhead weight plate carry x 100 feet specific warmup (5 minutes) Burgener drills snatch set up and practice strength (20 minutes) snatch x 3/3/3/3/3/3/3 reps conditioning/accessory work (2 rounds) AdexContinue reading “Cave Strong-training of the day (TOD)”
Cave Strong-training of the day (TOD)
general warm up (10 minutes) resistance band archer pulls x 25/25 reps push ups x 25 reps resistance band pause seated rows x 15 reps Adex club 2 hand front cleans x 15 reps Burgener drills specific warmup (5 minutes) hang power jerk set up and light practice strength (20 minutes) hang power jerk xContinue reading “Cave Strong-training of the day (TOD)”
The Cave 