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

General warm up (10 minutes)Americanas x 50 repsSanddune push ups x 15 repswindshield wipers x 20 repsjumping jacks x 50 repsspecific warm up (5 minutes)Adex club long cycle testrest as neededspecific warm up (5 minutes)pull up test**Note: no conditioning/accessory work during tests**

Cave Strong-training of the day (TOD) #662

general warmup (5 minutes) rotation pushups x 25 reps situps x 25 reps jumping jacks x 50 reps mountain climbers x 75 reps specific warmup (5 minutes) 1 hand farmers walk set up and light practice strength (20 minutes) 1 hand farmers walk x 200 feet x 3 sets conditioning/accessory work (2 rounds) barbarian pulloversContinue reading “Cave Strong-training of the day (TOD) #662”

Cave Strong-training of the day (TOD) #661

general warmup (15 minutes) recline bar rows x 15 reps clock pushups x once around the clock resistance band pause 1 hand face pulls x 12/12 reps 45 to 90 degree leg lifts x 20 reps specific warmup (5 minutes) Eagle Loop pullups/bench dips set up and practice strength (4 supersets) 0ne superset = EagleContinue reading “Cave Strong-training of the day (TOD) #661”

Cave Strong-training of the day (TOD) #655

general warmup (15 minutes) windshield wiper squats x 25 reps Bulgarian bag 360’s x 15/15 reps situps x 25 reps stone carry x 100 feet specific warmup (5 minutes) grave diggers/sandbag shouldering set up and light practice strength (4 rounds) one round = grave diggers x 10 reps + sandbag shouldering x 10 reps conditioning/accessoryContinue reading “Cave Strong-training of the day (TOD) #655”

Iron Brotherhood #652

general warmup (15 minutes) sledge hammer strikes x 15/15 reps grave diggers x 15/15 reps overhead tire carry x 100 feet lateral tire throws x 100 feet rotation pushups x 20 reps specific warmup (5 minutes) set up and light practrice strength (4 rounds) one round = keg carry x 100 feet + log cleanContinue reading “Iron Brotherhood #652”

Cave Strong-training of the day (TOD) #650

general warmup (15 minutes) Sanddune power steps x 50 reps Sanddune jumps x 10 reps grave digger front lunges x 12/12 reps resistance band suitcase deadlifts x 20 reps specific warmup (5 minutes) machine belt squats set up and light practice strength (20 minutes) machine belt squats x 5 reps x 5 sets conditioning/accessory workContinue reading “Cave Strong-training of the day (TOD) #650”

Cave Strong-training of the day (TOD) #647

general warmup (15 minutes) bear crawls x 50 feet chimp walks x 50 feet tin mans x 100 feet Sanddune jumps x 15 reps specific warmup (5 minutes) belt squats set up and light practice strength (20 minutes) belt squats x 5 reps x 5 sets conditioning/accessory work (2 rounds) weighted step ups x 10/10Continue reading “Cave Strong-training of the day (TOD) #647”

PAP works like crazy (and I don’t mean your grandpa)

You might be thinking “What or who the heck is PAP?” Great question! PAP isn’t a “who”. PAP is super simple way to increase your heavy lifts. PAP stands for post activation potentiation. That explanation doesn’t help much so here’s the deal. I learned about PAP from Travis Mash a couple of years ago. ItContinue reading “PAP works like crazy (and I don’t mean your grandpa)”

Cave Strong-training of the day (TOD) #627

general warmup (15 minutes) resistance band pull a parts x 100 reps horizontal mace strikes x 12/12 reps Zercher sandbag cleans x 15 reps tinmans x 100 feet specific warmup (5 minutes) sled push/frame carry set up and light practice strength (4 rounds) one round = sled push x 50 feet + frame carry xContinue reading “Cave Strong-training of the day (TOD) #627”

Cave Strong-training of the day (TOD) #625

general warmup (15 minutes) rotation pushups x 20 reps mountain climbers x 80 reps hollow rocks x 20 reps Grinder Kord recline rows x 20 reps specific warmup (5 minutes) dumbbell clean & power jerk set up and light practice strength (20 minutes) dumbbell clean & power jerk 4/4 x 5 sets conditioning/accessory work (3Continue reading “Cave Strong-training of the day (TOD) #625”