make up test for-Quarterly strength & work capacity tests #1 & #2

General warm up (10 minutes) resistance band pull a parts x 100 reps Sanddune power steps x 100 reps Adex club barbarian pull overs x 25 reps Sanddune push ups x 15 reps specific warm up (5 minutes) bench press test rest as needed specific warm up (5 minutes) deadlift tests **Note: no conditioning/accessory workContinue reading “make up test for-Quarterly strength & work capacity tests #1 & #2”

Cave Strong-training of the day (TOD) #408

general warm up (10 minutes) kettlebell figure 8’s to hold x 30 reps resistance band baseball swings x 20/20 reps resistance band suitcase deadlifts x 20 reps specific warm up (5 minutes) Pendlay rows set up and light practice strength (20 minutes) Pendlay rows x 4 reps x 6 sets conditioning/accessory work (2 rounds) sandbagContinue reading “Cave Strong-training of the day (TOD) #408”

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) #394

general warm up (10 minutes) mountain climbers x 100 reps rotation push ups x 30 reps barbarian lateral lunges x 20 reps kettlebell figure 8’s to hold x 40 reps specific warm up (5 minutes) rear sled pulls set up and light practice strength (20 minutes) rear sled pulls x 200 feet x 1-1-1 conditioning/accessoryContinue reading “Cave Strong-training of the day (TOD) #394”

Cave Strong-training of the day (TOD) #386

general warm up (10 minutes) kettlebell figure 8’s to hold x 30 reps Battling Ropes roll overs x 30 reps barbarian split squats x 10/10 reps dumbbell hang power snatch x 7/7 reps specific warm up (5 minutes) Strongman complex set up and light practice strength (4 rounds) 1 round=ground to overhead log lift xContinue reading “Cave Strong-training of the day (TOD) #386”

Cave Strong-training of the day (TOD) #385

general warm up (10 minutes) Americanas x 50 reps clock push ups x twice around the clock barbarian walking lunges** x 100 feet **Adex steel mace specific warm up (5 minutes) strict pull up/dip superset practice strength (8 supersets) one superset = strict pull ups x 3 reps + dips x 3 reps conditioning/accessory workContinue reading “Cave Strong-training of the day (TOD) #385”

Cave Strong-training of the day (TOD) #384

general warm up (10 minutes) resistance band archer pulls x 25/25 reps kettlebell swings x 30 rep Power Wheel roll outs x 10 reps dumbbell deadlifts x 15 reps specific warm up (5  minutes) deadlift set up and light practice strength (20 minutes) deadlifts x 3 reps x 7 sets conditioning/accessory work (2 rounds) nightmaresContinue reading “Cave Strong-training of the day (TOD) #384”

Cave Strong-training of the day (TOD) #381

general warm up (10 minutes) resistance band vertical pull a parts x 50 reps resistance  band inverted pull a parts x 50 reps partner medicine ball throws x 40 reps Sanddune plyo push ups x 10 reps specific warm up (5 minutes) push press set up and light practice strength (20 minutes) push press xContinue reading “Cave Strong-training of the day (TOD) #381”