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general warmup (15 minutes) resistance band pull a parts x 100 reps resistance band archer pulls x 25/25 reps Sanddune squats x 15 reps keg power presses x 10 reps strict pullups x 8 reps specific warmup (5 minutes) concrete slab carry set up and light practice strength (4 rounds) concrete slab carry x 100Continue reading “Cave Strong-training of the day (TOD) #809”

general warmup (15 minutes) resistance band pull a parts x 100 reps resistance band archer pulls x 20/20 reps overhead tire carry x 100 feet rear rock ball roll x 50 feet front rock ball roll x 50 feet specific warmup (5 minutes) bear hug keg squats set up andlight practice strength (20 minutes) bearContinue reading “Cave Strong-training of the day (TOD) #808”

general warmup (15 minutes) flutter kicks x 150 reps pause supermans x 15 reps clock pushups x once around the clock Iron Boot squat & knee raises x 20 reps specific warmup (5 minutes) lateral keg loading set up and light practice strength (20 minutes) lateral keg loading x 10/10 reps x 4 sets conditioning/accessoryContinue reading “Cave Strong-training of the day (TOD) #807”

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 BTN stretch x 60 seconds x 1/1/1/1  specific warm up (5 minutes) mace 300’s test **Note:Continue reading “Cave Strong-training of the day (TOD) #804-quarterly strength & work capacity tests #7 & #8”

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**

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**

General warm up (10 minutesbear 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 testrest as neededspecific warm up (5 minutes)sled push test x max. weight xContinue reading “Cave Strong-training of the day (TOD) #801-quarterly strength & Work capacity tests #9 & #10”

General warm up (10 minutes)Americanas x 50 reps1 hand halos x 15/15 repsAdex club outside mills x 20 repsSanddune plyo push ups x 10 repstraveling broad jumps x 100 feetspecific warm up (5 minutes)push press test rest as neededBTN stretch x 60 seconds x 1/1/1/1 specific warm up (5 minutes)mace 300’s testAdex mace test **Note: noContinue reading “Cave Strong-training of the day (TOD) #800-quarterly strength & work capacity tests #7 & #8”

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**