When you refer any hard-working, coachable friends that you have to the Cave, I have a cool $50 bonus for you if they sign up for our unlimited training option. I know you will pre-screen them so no one shows up here who isn’t willing to listen and to work vey hard. The $50 bonusContinue reading “NEW REFERRAL BONUSES”
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TODAY IS THE LAST DAY OF MAKE-UP TESTS
This has been a great test cycle! There have been many PR’s. The results have ranged from 8 out of 10 PR’s to 10 out of 10 PR’s. My goal as a coach is for everyone to get 10 out of 10 PR’S in every quarterly test cycle. I will be reviewing all the testsContinue reading “TODAY IS THE LAST DAY OF MAKE-UP TESTS”
Cave Strong-quarterly strength & work capacity tests #1 & #2
General warm up (10 minutes)resistance band pull a parts x 100 repsSanddune power steps x 100 repsAdex club barbarian pull overs x 25 repsSanddune push ups x 15 repsspecific warm up (5 minutes)bench press testrest as neededspecific warm up (5 minutes)deadlift testsNote: no conditioning/accessory work during tests
Cave Strong-quarterly strength & work capacity tests #3 & #4
General warm up (15 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-quarterly strength & work capacity tests #5 & #6
General warm up (10 minutes)Sanddune power steps x 50 repsAdex club inside mills x 15/15 repsAdex club outside mills x 15/15 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 #7 & #8
General warm up (10 minutes) Americanas x 50 reps 1 hand halos x 15/15 reps Adex club mills x 20 reps Sanddune plyo push ups x 10 reps specific warm up (5 minutes) push press test rest as needed specific warm up (5 minutes) specific warm up (5 minutes) mace 300’s test Adex mace testContinue reading “Cave Strong-quarterly strength & work capacity tests #7 & #8”
SOME WILL, SOME WON’T, SO WHAT?
I was talking with a very seasoned and experienced Green Beret at Fort Bragg one day many years ago. This one thing in particular he said has stuck with me ever since, ” A lot of people want to wear the beret, but they don’t want to do the work.” These guys are serious warriors!Continue reading “SOME WILL, SOME WON’T, SO WHAT?”
Cave Strong-quarterly strength & work capacity tests #3 & #4
General warm up (15 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-quarterly strength & work capacity tests #5 & #6
General warm up (10 minutes)Sanddune power steps x 50 repsAdex club inside mills x 15/15 repsAdex club outside mills x 15/15 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 #7 & #8
General warm up (10 minutes) Americanas x 50 reps 1 hand halos x 15/15 reps Adex club mills x 20 reps Sanddune plyo push ups x 10 reps specific warm up (5 minutes) push press test rest as needed specific warm up (5 minutes) specific warm up (5 minutes) mace 300’s test Adex mace testContinue reading “Cave Strong-quarterly strength & work capacity tests #7 & #8”
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