general warm up (15 minutes) bodyweight squats x 25 reps rotation push ups x 20 reps hanging knee raises x 15 reps specific warm up (5 minutes) circuit set up and practice cardio (3 rounds) one round = bear crawls x 50 feet + jumping jacks x 75 reps + sandbag Zercher cleans x 15Continue reading “HYBRID CARDIO TRAINING (HCT) #4”
Category Archives: work capacity
Cave Strong-training of the day (TOD) #550
general warm up (15 minutes) chimp walks x 100 feet sledge hammer strikes x 15/15 reps alternating sandbag shouldering x 20 reps clock push ups x one around the clock specific warm up (5 minutes) Strongman combo set up and light practice strength (4 rounds) one round = log “G to O.H.” x 5 repsContinue reading “Cave Strong-training of the day (TOD) #550”
Cave Strong-Hard Labor Day (TOD) #510
general warm up (10 minutes) double club front swings x 50 reps jumping jacks x 40 reps kettlebell figure 8’s to hold x 30 reps inch worms x 50 feet specific warm up (5 minutes) Hard Labor Day complex set up and light practice strength (4 rounds) Hard Labor Day complex one round=stone carry xContinue reading “Cave Strong-Hard Labor Day (TOD) #510”
Cave Strong-training of the day (TOD) #475
general warm up (10 minutes) AirDyne bike 15 calories cross body mace swings x 10/10 reps resistance band diagonal pull a parts x 25/25 reps resistance band “palms up” pull a parts x 25 reps specific warm up (5 minutes) close grip grappler rows set up and light practice strength (20 minutes) close grip grapplerContinue reading “Cave Strong-training of the day (TOD) #475”
Cave Strong-training of the day (TOD) #371
general warm up ( 10 minutes) Battling Ropes x 100 double waves Battling Ropes x 50 side winders rotation push ups x 20 reps specific warm (5 minutes) gallows pull up complex set up and practice strength (3 rounds) gallows pull up complex=strict pull ups x 3 reps at each of 7 stations per roundContinue reading “Cave Strong-training of the day (TOD) #371”
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:Â no conditioning/accessory workContinue reading “Cave Strong-quarterly strength & work capacity tests #1 & #2”
Cave Strong-training of the day (TOD)
general warm up (10 minutes) Sanddune push ups x 20 reps Sanddune squats x 20 reps resistance band pull a parts x 100 reps windshield wipers x 20 reps specific warm up (5 minutes) deadlifts set up and light practice strength (20 minutes ) deadlifts x 10 reps, followed by 4 rest pause sets** **note–oneContinue reading “Cave Strong-training of the day (TOD)”
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
quarterly strength/work capacity tests start on Jan. 9
We will be testing 5 barbell lifts and 2 bodyweight exercises each test is 10 minutes in length barbell lifts use 70% of the 1RM for that lift maximum number of quality reps will be done technique must be correct 1 test per day unless prior arrangement is made
The Cave 