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**
Watch “Measurable results matter http: cavestrong.net” on YouTube
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 #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**
Big day at the Cave tomorrow
Of course, every training day is a big day. If you were blessed enough to wake up healthy and you get to train, you are double blessed!
On Monday, January 21, two big things will happen at the Cave :
- Our Quarterly Strength & Work Capacity Tests begin–the tests will last two weeks and will involve barbells, bodyweight, Mace Fit®, & sleds
- The 5:30pm Mace Fit® class will be professionally photographed for an article in an excellent magazine
We look forward to many more good things happening this year (GOD willing)!
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 work during tests**
Cave Strong-training of the day (TOD) #346
general warm up (10 minutes)
mountain climbers x 100 reps
Sanddune squats x 15 reps
dumbbell hang power snatch x 10/10 reps
1 legged hops x 100 feet
specific warm up (5 minutes)
sled pulls set up and light practice
strength (20 minutes)
sled pulls x 150 feet x 1-1-1
conditioning/accessory work (2 rounds)
sandbag good mornings x 15 reps
weighted sit ups x 10 reps
Mace Fit® gets a magazine story next Monday
We are blessed and psyched to get our very first magazine article on Mace Fit® at the 5:30pm class!
Schedule updates
The Cave will be closed January 17-18 Thursday & Friday this week
Quarterly strength & work capacity tests start on January 21 Monday
Mace Fit® classes will still be held
Cave Strong-training of the day (TOD) #345
general warm up (10 minutes)
kettlebell figure 8′s to hold x 40 reps
2 hand side swings x 40 reps
long cycle lunges x 20 reps
double club lateral pull overs x 20 reps
specific warm up 5 minutes)
front squats set up and light practice
strength (20 minutes)
front squats x 4-4-4-4-4-4 reps
conditioning/accessory work (1 round)
Grinder Kord flys x 15 reps
Grinder Kord reverse flys x 15 reps
Power Wheel roll outs x 10 reps
weighted step ups x 20 reps
The Cave 