general warm up (10 minutes) resistance band diagonal pull a parts x 25/25 reps resistance band pause face pulls x 20 reps medicine ball chest passes x 10 reps specific warm up (5 minutes) superset set up and light practice strength (4 supersets) one superset = JM press x 8 reps + close grip grapplerContinue reading “Cave Strong-training of the day (TOD) #393”
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Cave Strong-training of the day (TOD) #392
general warm up (10 minutes) Adex club star complex x 1 sandbag shouldering x 10/10 reps Zercher sandbag squats x 15 reps specific warm up (5 minutes) stone carry set up and practice strength (20 minutes) stone carry x 100 feet x 1-1-1-1 conditioning/accessory work (2 rounds) recline rope climbs x 5 dumbbell pull oversContinue reading “Cave Strong-training of the day (TOD) #392”
Cave Strong-training of the day (TOD) #391
general warm up (10 minutes) double club front swings x 50 reps dumbbell hang power snatches x 7/7 reps resistance band pull a parts x 100 reps specific warm up (5 minutes) triple tire flip/rear drag set up and light practice strength (20 minutes) triple tire flip/rear drag x 1-1-1 conditioning/accessory work (3 rounds) weightedContinue reading “Cave Strong-training of the day (TOD) #391”
make up test-quarterly strength & work capacity tests #5 & #6
General warm up (10 minutes) Sanddune power steps x 50 reps Adex club inside mills x 15/15 reps Adex club outside mills x 15/15 reps dislocates x 10 reps Sanddune split squats x 10/10 reps specific warm up (5 minutes) back squat test rest as needed specific warm up (5 minutes) dips test **Note: noContinue reading “make up test-quarterly strength & work capacity tests #5 & #6”
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**
make up tests for–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 rep Sanddune plyo push ups x 10 reps specific warm up (5 minutes) push press test rest as needed specific warm up (5 minutes) Adex mace test **Note: no conditioning/accessory work during tests**
Make up test-Cave Strong-quarterly strength & work capacity test #1 & #2
General warm up (10 minutes) resistance band pull a parts x 100 reps Sanddune power steps x 100 reps Adex club barbarian pull overs x 25 reps Sanddune push ups x 15 reps specific warm up (5 minutes) bench press test rest as needed specific warm up (5 minutes) deadlift tests **Note: no conditioning/accessory workContinue reading “Make up test-Cave Strong-quarterly strength & work capacity test #1 & #2”
Make up test-Cave Strong-quarterly strength & work capacity test #9 & #10
Make up test-Cave Strong-quarterly strength & work capacity test #9 & #10 General warm up (10 minutes) bear crawls x 100 feet jumping jacks x 50 reps tin mans x 100 feet kettlebell high pulls x 10/10 reps Adex arc 2 hand front cleans x 10 reps specific warm up (5 minutes) Burgener drills squatContinue reading “Make up test-Cave Strong-quarterly strength & work capacity test #9 & #10”
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Cave Strong-quarterly strength & work capacity test #9 & #10
General warm up (10 minutes) bear crawls x 100 feet jumping jacks x 50 reps tin mans x 100 feet kettlebell high pulls x 10/10 reps Adex arc 2 hand front cleans x 10 reps specific warm up (5 minutes) Burgener drills squat cleans set up and light practice squat cleans test rest as neededContinue reading “Cave Strong-quarterly strength & work capacity test #9 & #10”
The Cave 