Cave Strong-quarterly strength & work capacity tests #1 & #2

General warm up (10 minutes)resistance band pull a parts x 100 repsSanddune power steps x 100 repsAdex club barbarian pull overs x 25 repsSanddune push ups x 15 repsspecific warm up (5 minutes)bench press testrest as neededspecific warm up (5 minutes)deadlift tests**Note: no conditioning/accessory work during tests**

cool events coming up at the Cave in April

Wow! It’s almost time to start our quarterly strength and work capacity tests! Only one more week and the fun will be unleashed: 5 barbell tests, 2 bodyweight test, steel mace test, steel club test, sled push test Right after the tests we have our next Mace Fit® Instructor Certification (April 10-11) You can saveContinue reading “cool events coming up at the Cave in April”

Cave Strong-quarterly strength & work capacity tests #3 & #4

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**

Cave Strong-quarterly strength & work capacity tests 7 & 8

general warm up (15 minutes) Americanas x 50 reps 1 hand halos x 15/15 reps 2 hand mills x 15/15 reps Sanddune plyo push ups x 10 reps specific warm up (5 minutes) push press test rest as needed specific warm up (5 minutes) mace 300’s test

Cave Strong-Quarterly Strength & Work Capacity Tests 1 & 2

general warm up (15 minutes) rotation push ups x 25 reps hollow rocks x 20 reps rear bear crawls x 100 feet resistance band pull a parts x 100 reps specific warm up (5 minutes) bench press set up and light practice bench press test rest as needed specific warm up (5 minutes) deadlift setContinue reading “Cave Strong-Quarterly Strength & Work Capacity Tests 1 & 2”

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 #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 “Cave Strong-Quarterly Strength & Work Capacity Tests #1 & #2”

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**

The Cave will be rocking all through April

We are kicking off next month with our infamous quarterly strength & work capacity tests– five barbell tests two bodyweight tests two macefit.com tests Next we will have our monthly men’s strength club, “Iron Brotherhood”– lift big eat big hang out with your brothers Plus, our first macefit.com instructor certification will be held– for coaches/trainersContinue reading “The Cave will be rocking all through April”