general warm up (10 minutes) kettlebell figure 8’s to hold x 30 reps barbarian pull overs x 20 reps chimp walks x 100 feet specific warm up (5 minutes) dumbbell bench press set up and light practice strength (20 minutes) dumbbell bench press x 8-8-8-8 reps conditioning/accessory work (2 rounds) Sanddune push ups x 15Continue reading “Cave Strong-training of the day (TOD) #350”
Category Archives: Underground Strength
Cave Strong-training of the day (TOD) #349
general warm up (10 minutes) elevated push ups x 15 reps resistance pull a parts x 100 reps seated pause resistance band rows x 10 reps sandbag shouldering x 10/10 reps specific warm up (5 minutes) concrete slab carry set up and practice strength (20 minutes) concrete slab carry x 50 feet x 1-1-1-1 conditioning/accessoryContinue reading “Cave Strong-training of the day (TOD) #349”
Cave Strong-training of the day (TOD) #347
general warm up (10 minutes) clock push ups x twice around the clock rotation walking lunges x 100 feet resistance band archer pulls x 25/25 reps specific warm up (5 minutes) Grinder Kord complex set up and practice strength (4 rounds) 1 round of the Grinder Kord complex= 10 reps each of push ups, reclineContinue reading “Cave Strong-training of the day (TOD) #347”
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-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”
Two very cool events are coming soon!
March 9-10 Mace Fit® Instructor Certification Battlecry Fitness Casselberry, Florida April 27-28 MaceFest TM The Cave Sarasota, Florida Note: Registration fees increase on Feb. 1, so take action and register today!
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-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-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) #346
general warm up (10 minutes) mountain climbers x 100 reps Sanddune squats x 15 reps dumbbell hang power snatch x 10/10 reps 1 legged hops x 100 feet specific warm up (5 minutes) sled pulls set up and light practice strength (20 minutes) sled pulls x 150 feet x 1-1-1 conditioning/accessory work (2 rounds) sandbagContinue reading “Cave Strong-training of the day (TOD) #346”
The Cave 