Category Archives: the Cave

Cave Strong-training of the day (TOD)

general warm up (10 minutes) Sanddune power steps x 100 reps Adex mace grave diggers x 15/15 reps tuck jumps x 15 reps resistance band Sumo high pulls x 15 reps specific warm up (5 minutes) rack pulls set up and light reps strength (20 minutes) heavy rack pulls (from mid-thigh height) x 3/3/3/3/1/1/1/1/1 repsContinue reading “Cave Strong-training of the day (TOD)”

Cave Strong-quarterly strength & work capacity test 7

general warm up (10 minutes) rotation push ups x 20 reps kettlebell suitcase swings x 30 reps Adex mace 360’s x 40 reps jumping jacks x 50 reps specific warm up (5 minutes) push press set up and light reps push press test (based on each person’s training journal) Note–No conditioning or accessory work

Deadlifts for hurricane recovery & rebuilding

Hurricanes Harvey, Irma, & Maria left paths of death and destruction. Numerous lives were lost and building/homes destroyed. We pray for those who lost loved ones in these storms. Now we are helping people rebuild by supporting a long-term recovery and rebuilding team. You can read about them here Our athletes are taking pledges based on theContinue reading “Deadlifts for hurricane recovery & rebuilding”

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-quarterly strength & work capacity tests 3 & 4

general warm up (10 minutes) Americanas x 40 reps Adex club inside mills x 20/20 reps Sanddune fist walks x 50 reps Adex club front clean & squat x 15 reps specific warm up (5 minutes) squat cleans set up and light reps dips set up and light reps squat clean/dips tests (based on eachContinue reading “Cave Strong-quarterly strength & work capacity tests 3 & 4”

Cave Strong-quarterly strength & work capacity test 2

general warm up (10 minutes) Sanddune power steps x 50 reps kettlebell figure 8’s x 40 reps kettlebell swings x 30 reps resistance band sumo high pulls x 20 reps specific warm up (5 minutes) deadlift set up and light practice deadlift test (based on each person’s training journal) Note–No conditioning or accessory work

October is a month of giving to others here at the Cave

Our athletes and other generous people will be helping victims of the recent hurricanes in two ways: First, we are collecting items  to ship to Puerto Rico for the  immediate needs of the people there household items toiletries baby wipes/diapers non-perishable food insect repellant bottled water Second, we are raising funds for Calvary Relief  for theirContinue reading “October is a month of giving to others here at the Cave”