Cave Strong-training of the day (TOD)

general warm up (10 minutes) rear bear crawls x 100 feet resistance band archer pulls x 25/25 reps windshield wipers x 20 reps Adex club barbarian squats x 20 reps specific warm up (5 minutes) back squat set up and light practice strength (20 minutes) back squats x 3/3/3/3/3/3/3 reps conditioning/accessory work (3 rounds) resistanceContinue reading “Cave Strong-training of the day (TOD)”

Cave Strong-training of the day (TOD)

general warm up (10 minutes) kettlebell figure 8’s x 50 reps kettlebell swings x 40 reps resistance band pull a parts x 100 reps Adex mace barbarian squats x 20 reps dislocates x 10 reps     specific warm up (5 minutes) back squats set up & light practice strength (20 minutes) back squats xContinue reading “Cave Strong-training of the day (TOD)”

Cave Strong-training of the day (TOD)

general warm up (10 minutes) resistance band pause face pulls x 20 reps dislocates x 10 reps side shuffles x 200 feet traveling broad jumps x 100 feet pause supermans x 15 reps specific warm up (10 minutes) pause back squats set up and light practice strength (20 minutes) pause back squats x 5/5/4/4/3/3 repsContinue reading “Cave Strong-training of the day (TOD)”

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

general warm up (10 minutes) Sanddune power walks x 100 reps resistance band pull a parts x 100 reps disclocates x 10 reps Adex mace BTN stretch x 60 seconds x 1/1 recline bar rows x 15 reps Zercher sandbag squats x 15 reps specific warm up (5 minutes) back squats set up and light repsContinue reading “Cave Strong-quarterly strength & work capacity tests 5 & 6”

Cave Strong-training of the day (TOD)

general warm up (10 minutes) resistance band slow pull a parts x 50 reps resistance band archer pulls x 25/25 reps Adex mace BTN stretch x 60 seconds x 2/2 Sanddune steps x 50 reps specific warm up (5 minutes) back squats set up and light reps strength (20 minutes) back squats x 5/5/5/5/5 repsContinue reading “Cave Strong-training of the day (TOD)”

Cave Strong-training of the day (TOD)

general warm up (10 minutes) push ups x 25 reps resistance band archer pulls x 25/25 reps dislocates x 10 reps jumping jacks x 50 reps Adex mace 360’s x 50 reps specific warm up (5 minutes) back squats set up and light reps strength (20 minutes) back squats x 5/5/5/5/5 reps conditioning/accessory work (2Continue reading “Cave Strong-training of the day (TOD)”

Cave Strong-quarterly strength & work capacity tests for July 17 & 18

Note: All testing is individualized working from each athlete’s training journal, in particular their last test scores**. If they have  hit the target number of reps on the last ten minute test, they progress to a 3RM test this time. When 3RM approach or exceed previous 1RM, then a new 1RM test is given. generalContinue reading “Cave Strong-quarterly strength & work capacity tests for July 17 & 18”

Cave Strong-training of the day (TOD)

general warm up (10 minutes) rear bear crawls x 100 feet resistance band archer pulls x 25/25 reps resistance band Sumo high pulls x 20 reps Zercher sandbag cleans x 10 reps specific warm up (5 minutes) squat cleans set up and light reps strength (20 minutes) squat cleans x 6/6/6/6 reps conditioning/accessory work (2Continue reading “Cave Strong-training of the day (TOD)”