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: no conditioning/accessory work during tests**
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Here’s a quick look at how we got our athletes Cave Strong(er) in 2019
general warm up (15 minutes)
resistance band vertical pull a parts x 50 reps
resistance band “palms up” pull a parts x 50 reps
Power Wheel hand walks x 100 feet
Pendlay rows x 10 reps
specific warm up (5 minutes)
forward sled pull/stone carry set up and light practice
strength (5 rounds)
one round = heavy forward sled pull x 50 feet + stone carry x 50 feet
conditioning/accessory work (2 rounds)
resistance band hamstring curls x 25 reps
Zercher sandbag rear lunges x 20 reps
general warm up (10 minutes)
hollow rocks x 20 reps
mad monkey jumps x 50 feet
chimp walks x 50 feet
1 legged hops x 100 fet
specific warm up (5 minutes)
bench press/farmers walks set up and light practice
strength (4 rounds)
one round = bench press x 7 reps + farmers walk x 150 feet
conditioning/accessory work (1 round)
dumbbell push press x 10/10 reps
sandbag good mornings x 15 reps
weighted sit ups x 10 reps
general warm up (10 minutes)
clock push ups x once around the clock
Bulgarian bag 360’s x 10/10 reps
kettlebell high pulls x 8/8 reps
specific warm up (5 minutes)
bear hug keg squats set up and light practice
strength (20 minutes)
bear hug keg squats x 4 reps x 7 sets
conditioning/accessory work (1 round)
resistance band baseball swings x 25/25 reps
dumbbell pull overs x 10 reps
dumbbell star complex x 1
recline rope climbs x 5
general warm up (10 minutes)
vertical pull a parts x 50 reps
Power Wheel rollouts x 10 reps
kettlebell V press x 10 reps
resistance band tricep push downs x 20 reps
specific warm up (5 minutes)
strict chain press set up and light practice
strength (20 minutes)
strict chain press x 7 reps x 5 sets
conditioning/accessory work (2 rounds)
Neuro Grip push ups x 10 reps
strict pull ups x 5 reps
general warm up (10 minutes)
alternating leg lifts x 30 reps
sandbag Zercher cleans x 10 reps
barbarian walking lunges x 100 feet
side straddles x 200 feet
specific warm up (5 minutes)
sled push set up and light practice
strength (3 rounds)
sled push x 150 feet
conditioning/accessory work (2 rounds)
weighted push ups x 8 reps
recline bar rows x 12 reps
sandbag good mornings x 16 reps
