Category Archives: strength & conditioning

make up test-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 “make up test-quarterly strength & work capacity tests #5 & #6”

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”

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”

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

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**

Cave Strong-training of the day (TOD) #420

general warm up (10 minutes) bear crawls x 100 feet grave digger rear lunges x 10/10 reps windshield wipers x 30 reps 1 legged hops x 100 feet specific warm up (5 minutes) sled push/farmers walk set up and light practice strength (4 rounds) one round = sled push x 50 feet + famers walkContinue reading “Cave Strong-training of the day (TOD) #420”

Quarterly strength & work capacity tests will start early

Due to so many people heading out of town in July, our tests will start next Monday, June 17. There will be ten difficult tests spread out over two weeks. Psyched to see how well everyone has progressed!

So long to our Iron Brother, Matt

Matt (left) came to the Cave about 3 years ago. He walked in the door strong and fit already. Though being seriously wounded in combat,  his unit, the 82nd Airborne, would be  proud to see what he has accomplished here at the Cave. Matt’s enthusiasm, strength, power, and humor all added much to all ofContinue reading “So long to our Iron Brother, Matt”

Cave Strong-training of the day (TOD) #417

general warm up (10 minutes) weight plate orbits x 25 reps recline rope climbs x 5 Sanddune power steps x 100 reps rotation push ups x 20 reps specific warm up (5 minutes) strict barbell press set up and light practice strength (20 minutes) strict barbell press x 4 reps x 6 sets conditioning/accessory workContinue reading “Cave Strong-training of the day (TOD) #417”