make up test for: 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)

general warm up (10 minutes) resistance band pull a parts x 75 reps Adex mace barbarian squats x 20 reps Adex club inside mills x 15/15 reps push ups x 25 reps specific warmup (5 minutes) superset practice strength (4 supersets) one superset = weighted dips x 7 reps + weighted pull ups x 4Continue reading “Cave Strong-training of the day (TOD)”

Cave Strong-training of the day (TOD)

general warm up (10 minutes) double Adex club alternating front swings x 50 reps resistance band pull a parts x 100 reps dumbbell hang power snatches x 10/10 reps sprawls x 20 reps specific warm up (5 minutes) mixed implement pull up circuit set up and light practice strength (20 minutes) mixed implement  pull up circuitContinue reading “Cave Strong-training of the day (TOD)”

Cave Strong-training of the day (TOD)

general warm up (10 minutes) Americanas x 30 reps Adex club 2 hand halos x 20 reps Adex mace barbarian squats x 15 reps sandbag shouldering 10/10 reps specific warm up (5 minutes Zercher sandbag squat cleans set up and light practice strength (20 minutes) Zercher sandbag squat cleans x 10/8/6/4/2 reps conditioning/accessory work (2Continue reading “Cave Strong-training of the day (TOD)”

They say big guys can’t do pull ups

I say “Why not?”, then commence to prove them wrong. At 6’5″, Kareem doesn’t buy the lie! In fact, neither does  Bud Jeffries. He  has been proving the naysayers wrong about what “big guys can’t do” for many years . As you can see here If you are a big guy, or you train bigContinue reading “They say big guys can’t do pull ups”

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

make-up tests 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**

A different kind of pull up challenge at the Cave

Cave Strong-training of the day (TOD)

general warm up (10 minutes) Americanas x 50 reps Sanddune hand walks (fingertips) x 50 reps Adex mace barbarian walking lunges x 100 feet Adex club halos x 15/15 reps specific warm up (5 minutes) weighted push ups, dips, & pull ups set up and light practice strength (4 rounds) weighted push ups, dips, &Continue reading “Cave Strong-training of the day (TOD)”

Cave Strong-training of the day (TOD)

general warm up (10 minutes) kettlebell swings x 50 reps rotation push ups x 30 reps dips x 10 reps recline rows x 15 reps specific warm up (5 minutes) keg squats/weighted pull ups set up and light reps strength (4 rounds) keg squats x 7 reps followed immediately by weighted pull ups x 3 reps conditioning/accessory workContinue reading “Cave Strong-training of the day (TOD)”