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**
Category Archives: Underground Strength
Cave Strong-training of the day (TOD)
general warm up (10 minutes) mountain climbers x 100 reps leg lifts x 25 reps push ups x 25 reps Adex club long cycles x 25 reps specific warm up (5 minutes) bodyweight superset up and light practice one superset = Grinder Kord recline rows x 10 reps + dips x 5 reps strength (20Continue reading “Cave Strong-training of the day (TOD)”
Why we do quarterly testing at the Cave
Next Monday, it starts again, another series of strength & work capacity tests will begin. Over the next 2 weeks our athletes will be tested in several different ways, including 1RM, 3RM, 5 minute test, 10 minute test. They will be tested on 5 barbell lifts, 2 bodyweight exercises, 1 Steel mace test, and 1Continue reading “Why we do quarterly testing at the Cave”
Cave Strong-training of the day (TOD)
general warm up (10 minutes) double Adex club front swings x 50 reps jumping jacks x 50 reps dislocates x 10 reps Zercher sandbag squats x 15 reps specific warm up (5 minutes) back squats set up and light practice strength (20 minutes) back squats x 4/4/4/4/4/4 reps conditioning/accessory work (2 rounds) BTN sandbag goodContinue reading “Cave Strong-training of the day (TOD)”
Cave Strong-training of the day (TOD)
general warm up (10 minutes) resistance band baseball swings x 20/20 reps resistance band pause face pulls x 20 reps recline rope climb x 5 specific warm up (5 minutes) bear hug keg squats set up and light practice strength (20 minutes) bear hug keg squats x 12/10/8/6/4 reps conditioning/accessory work (2 rounds) Grinder KordContinue reading “Cave Strong-training of the day (TOD)”
Cave Strong-training of the day (TOD)
general warm up (10 minutes) kettlebell figure 8’s x 50 reps alternating kettlebell swings x 30 reps Inch worms x 50 feet windshield wipers x 20 reps specific warm up (5 minutes) Burgener drills squat cleans set up and light practice strength (20 minutes) squat cleans x 5/5/5/5/5 reps conditioning/accessory work (2 rounds) Adex clubContinue reading “Cave Strong-training of the day (TOD)”
Cave Strong-training of the day (TOD)
general warm up (10 minutes) mountain climbers x 100 reps jumping jacks x 50 reps dumbbell star complex x 1 specific warm up (5 minutes) stone/keg carry set up and light practice strength (20 minutes) stone/keg carry x 100 feet x 1/1/1/1 conditioning/accessory work (3 rounds) diamond push ups x 10 reps medicine ball isometricContinue reading “Cave Strong-training of the day (TOD)”
Mace Fit started at the Cave and Adex is the official equipment for it
In January 2016 Don Giafardino came to the Cave to introduce his Adex clubs and maces for the very first time, I saw the value in his equipment right away. He came back since then for a couple of more workshops. His commitment level was and is “through the roof”! He has my complete trust.Continue reading “Mace Fit started at the Cave and Adex is the official equipment for it”
Cave Strong-training of the day (TOD)
general warm up (10 minutes) clock push ups x twice around the clock push ups x 30 reps Grinder Kord reverse flys x 15 reps Adex club mills x 30 reps specific warm up (5 minutes) barbell rows set up and light practice strength (20 minutes) barbell rows x 4/4/4/4/4/4 reps conditioning/accessory work (2 rounds)Continue reading “Cave Strong-training of the day (TOD)”
Cave Strong-training of the day (TOD)
general warm up (10 minutes) Sanddune power steps x 100 reps resistance band archer pulls x 25/25 reps recline bar rows x 15 reps Adex mace barbarian split squats x 10/10 reps specific warmup (5 minutes) farmers walks set up and practice strength (20 minutes) farmers walks x 50 feet x 1/1/1/1/1 conditioning/accessory work (2Continue reading “Cave Strong-training of the day (TOD)”
The Cave 