Archive for the ‘physical culture’ Category

general warm up (15 minutes)

resistance band pull a parts x 150 reps

mountain climbers x 100 reps

windshield wiper squats x 20 reps

dumbbell hang power snatches x 10/10 reps
specific warm up (5 minutes)

dumbbell rows/Axle power cleans set up and light practice
strength (3 rounds)

one round = heavy dumbbell rows x 5/5 reps + Axle power cleans x 5 reps + tire flips x 5 reps
conditioning/accessory work (2 rounds)

weighted sit ups x 10 reps

strict pull ups x 5 reps

barbell good mornings x 15 reps

 

 

general warm up (15 minutes)

walking kettlebell swings x 100 feet

kettlebell goblet squats x 15 reps

Bulgarian bag wood choppers x 15/15 reps

mountain climbers x 100 reps

specific warm up (5 minutes)

high/low sled sprints set up and light practice

strength (5 rounds)

high/low sled sprints x 100 feet

conditioning/accessory work (2 rounds)

dumbbell pull overs x 12 reps

hamstring curls x 20/20 reps

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**

Here’s a quick look at how we got our athletes Cave Strong(er) in 2019

2019-02-02 06.40.002019-02-01 06.57.01

2019-01-05 07.05.292018-08-13 06.36.49

2018-09-01 05.34.422018-09-03 06.39.48

2019-04-03 06.13.152019-12-22 23.15.45

2019-11-29 10.06.342019-12-30 21.00.21

 

 

 

general warm up (10 minutes)

resistance band pause face pulls x 20 reps

resistance band “palms up” pull a parts x 50 reps

traveling broad jumps x 100 feet

Sanddune squats x 15 reps

specific warm up (5 minutes)

Sumo axle deadlifts  set up and light practice

strength (20 minutes)

Sumo axle deadlifts x 4 reps x 5 sets

conditioning/accessory work (2 rounds)

grinder kord flys x 15 reps

grinder kord reverse flys x 15 reps

general warm up (10 minutes)

resistance band archer pulls x 20/20 reps

recline rope climb x 4

Bulgarian bag wood choppers x 10/10 reps

tin mans x 100 feet

1 legged hops x 100 feet

specific warm up (5 minutes)

loaded wheelbarrow push set up and light practice

strength (20 minutes)

loaded wheelbarrow push x 200 feet x 4 rounds

conditioning/accessory work (2 rounds)

dumbbell hang power snatch  x 5/5 reps

Bulgarian bag 360’s x 10/10 reps

sledge hammer strikes x 10/10 reps

general warm up (10 minutes)

diagonal resistance band pull a parts x 30/30 reps

sandbag shouldering x 10/10 reps

strict weight plate front raises x 15 reps

resistance band suitcase deadlifts x 10 reps

specific warm up (5 minutes)

rack pulls set up and light practice

strength (20 minutes)

heavy rack pulls x 2 reps x 5 sets

conditioning/accessory work (2 rounds)

double dumbbell push press x 10 reps

dumbbell pull overs x 10 reps

Note: after both rounds are complete do max. reps with Captains of Crush grippers with each hand twice