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”

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

Note–All classes will be used for testing Jan. 1-12 except for the 6:30am steel club & mace classes general warm  up (10 minutes) resistance band pull a parts x 100 reps Sanddune power steps x 50 reps Adex club long cycle swipes x25 reps Sanddune push ups x 15 reps specific warm up (5  minutes)Continue reading “Cave Strong-quarterly strength & work capacity tests 1 & 2”

Cave Strong-quarterly strength & work capacity test 7

general warm up (10 minutes) rotation push ups x 20 reps kettlebell suitcase swings x 30 reps Adex mace 360’s x 40 reps jumping jacks x 50 reps specific warm up (5 minutes) push press set up and light reps push press test (based on each person’s training journal) Note–No conditioning or accessory work

Cave Strong-quarterly strength & work capacity tests for July 10 & 11

Note: All testing is individualized working from each athlete’s training journal, in particular their last test scores**. If they have  hit the target number of reps on the last ten minute test, they progress to a 3RM test this time. when 3RM approach or exceed previous 1RM, then a new 1RM test is given. generalContinue reading “Cave Strong-quarterly strength & work capacity tests for July 10 & 11”