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General warm up (10 minutes)bear crawls x 100 feetjumping jacks x 50 repstin mans x 100 feetkettlebell high pulls x 10/10 repsAdex arc 2 hand front cleans x 10 repsspecific warm up (5 minutes)Burgener drillssquat cleans set up and light practicesquat cleans test rest as neededspecific warm up (5 minutes) sled push test x max.Continue reading “Cave Strong-quarterly strength & work capacity tests #9 & #10”

General warm up (10 minutes) Americanas x 50 reps 1 hand halos x 15/15 reps Adex club outside mills x 20 reps Sanddune plyo push ups x 10 reps traveling broad jumps x 100 feet specific warm up (5 minutes) push press test rest as needed BTN stretch x 60 seconds x 1/1/1/1  specific warmContinue reading “Cave Strong-quarterly strength & work capacity tests #7 & #8”

A while back I wrote about the carry over from Mace Fit® training to barbell lifts, sled pushes, etc. I think some people didn’t believe me or that I was making it up. Facts rule at the Cave and written records are kept for verification. I have found that there is in fact a goodContinue reading “This can’t happen, right? But it did!”

General warm up (10 minutes)Adex club inside mills x 15/15 repsAdex club outside mills x 15/15 reps barbarian knee walkups x 20 repsdislocates x 10 repsSanddune split squats x 10/10 repsspecific warm up (5 minutes)back squat testrest as neededspecific warm up (5 minutes)dips test**Note: no conditioning/accessory work during tests**

Cave Strong-quarterly strength & work capacity tests #3 & #4 General warm up (10 minutes) resistance band pull a parts x 50 reps resistance band vertical pull a parts x 30 reps Americanas x 50 reps Sanddune push ups x 15 reps windshield wipers x 20 reps jumping jacks x 50 reps specific warm up (5Continue reading

General warm up (10 minutes) resistance band pull a parts x 100 reps Sanddune power steps x 50 reps Sanddune jumps x 12 reps Sanddune push ups x 15 reps Adex club barbarian pull overs x 25 reps specific warm up (5 minutes) bench press test rest as needed specific warm up (5 minutes) deadliftContinue reading “Cave Strong-quarterly strength & work capacity tests #1 & #2”

Well, the first thing is to know the difference between working out and training. Working is usually an experience, a temporary high. Yes, you can break a good sweat and end as a heap on the floor afterwards, if that is all you want. Training on the other hand is a program designed with specificContinue reading “how to keep getting PR’s”

We nicknamed her “Tenacious” quite a while ago. She lives up to her name every time she comes to the Cave to train.

The good news is you get to choose. The bad news is you get to choose. You can’t have both, so choose wisely!