Note–All classes will be used for testing Jan. 1-12 except for the 6:30am steel club & mace classes general warm up (10 minutes) resistance band pull a parts x 100 reps Sanddune power steps x 50 reps Adex club long cycle swipes x25 reps Sanddune push ups x 15 reps specific warm up (5 minutes)Continue reading “Cave Strong-quarterly strength & work capacity tests 1 & 2”
Category Archives: power lifting
Cave Strong-training of the day (TOD)
general warm up (10 minutes) weight plate orbits x 20 reps resistance band pull a parts x 100 reps Adex club pull overs x 20 reps Zercher sandbag squats x 20 reps specific warm up (5 minutes) bench press set up and light practice strength (20 minutes) bench press x 2/2/2/2/2/2 reps conditioning/accessory work (3Continue reading “Cave Strong-training of the day (TOD)”
Cave Strong-training of the day (TOD)
general warm up (10 minutes) Adex club front swings x 35 reps kettlebell figure 8’s x 50 reps resistance band suitcase deadlifts x 20 reps neutral grip isometric pull x max. effort x 1/1/1 specific warm up (5 minutes) trap bar deadlifts set up and light practice strength (20 minutes) trap bar deadlifts x 3/3/3/3/3/3/3Continue reading “Cave Strong-training of the day (TOD)”
Cave Strong-training of the day (TOD)
general warm up (10 minutes) Battling Ropes x 100 waves bend & reach x 20 reps jumping jacks x 40 reps Sanddune push ups (on fists) x 20 reps specific warm up (5 minutes) bench press set up and light practice strength (20 minutes) bench press x 3/3/3/3/3/3/3 reps conditioning/accessory work (3 rounds) dumbbell rowsContinue reading “Cave Strong-training of the day (TOD)”
Cave Strong-training of the day (TOD)
general warm up (10 minutes) weight plate orbits x 20 reps sandbag shouldering x 10/10 reps tin mans x 100 feet sandbag Zercher cleans x 10 reps resistance band slow pull a parts x 50 reps specific warm up (5 minutes) front squats set up and light practice strength (20 minutes) front squats x 7/7/7/7Continue reading “Cave Strong-training of the day (TOD)”
Cave Strong-training of the day (TOD)
general warm up (10 minutes) Sanddune hand walks x 50 reps (on fists) clock push ups x twice around the clock sit ups x 20 reps mountain climbers x 100 reps dumbbell high pulls x 10/10 reps specific warm up (5 minutes) bench press set up & light practice strength (20 minutes) bench press 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) Sanddune power steps x 100 reps resistance band diagonal pull a parts x 25/25 reps Adex mace barbarian split squats x 10/10 reps resistance band suitcase deadlifts x 20 reps specific warm up (5 minutes) trap bar deadlifts set up and light practice strength (20 minutes) trap bar deadlifts 7/7/7/7 repsContinue reading “Cave Strong-training of the day (TOD)”
Cave Strong-training of the day (TOD)
general warm up (10 minutes) Americanas x 50 reps resistance band slow pull a parts x 50 reps Adex mace barbarian squats x 25 reps pushups x 25 reps specific warm up (10 minutes) reverse band bench press set up and light practice strength (20 minutes) reverse band bench press x 3/3/3/3/3/3 reps conditioning/accessory work (3Continue reading “Cave Strong-training of the day (TOD)”
Cave Strong-training of the day (TOD)
general warm up (10 minutes) mountain climbers x 100 reps kettlebell suitcase swings x 30 reps resistance band Sumo deadlifts x 15 reps push ups x 20 reps specific warm up (10 minutes) reverse band deadlifts set up and light practice strength (20 minutes) reverse band deadlifts x 2/2/2/2/2/2/2/2 reps conditioning/accessory work (2 rounds) resistanceContinue reading “Cave Strong-training of the day (TOD)”
Cave Strong-training of the day (TOD)
general warm up (10 minutes) resistance band pull aparts x 75 reps rotation push ups x 20 reps Adex club long cycle swipes x 30 reps rear walking lunges x 100 feet specific warm up (10 minutes) board press set up and light reps strength (4 rounds) board press x 3 reps at each boardContinue reading “Cave Strong-training of the day (TOD)”
The Cave 