Cave Strong-training of the day (TOD) #760-quarterly strength & work capacity tests #3 & #4

Cave Strong-quarterly strength & work capacity tests #3 & #4by ironcave1
General warm up (10 minutes)
resistance band pull a parts x 50 reps
resistance band vertical pull a parts x 30 reps
Americanas x 50 repsSanddune 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 neededspecific
warm up (5 minutes)pull up test
**Note: no conditioning/accessory work during tests**

Make up test-training of the day (TOD) #759-Cave Strong quarterly strength & work capacity test #9 & #10

General warm up (10 minutes)
bear crawls x 100 feet
jumping jacks x 50 reps
tin mans x 100 feet
kettlebell high pulls x 10/10 reps
Adex arc 2 hand front cleans x 10 reps
specific warm up (5 minutes)
Burgener drills
squat cleans set up and light practice
squat cleans test
rest as needed
specific warm up (5 minutes)
sled push test (max. weight x 50 feet)
**Note: no conditioning/accessory work during tests**

Cave Strong-training of the day (TOD) #758-quarterly strength & work capacity tests #7 & #8

General warm up (10 minutes)

Americanas x 50 reps

1 hand halos x 15/15 reps

Adex club outside mills x 20 reps

Sanddune plyo push ups x 10 reps

traveling broad jumps x 100 feet

specific warm up (5 minutes)

push press test

rest as needed

BTN stretch x 60 seconds x 1/1/1/1

 specific warm up (5 minutes)

mace 300’s test

Adex mace test **Note: no conditioning/accessory work during tests**

Cave Strong-training of the day (TOD) #757-quarterly strength & work capacity tests #5 & #6

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**

Cave Strong-training of the day (TOD) #756-quarterly strength & work capacity tests #3 & #4

General warm up (10 minutes)

resistance band pull a parts x 50 reps

resistance band vertical pull a parts x 30 reps

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**

Yes, you need a personal trainer right now!

It’s the first week of the new year and “fat panic” has set in.

No, your clothes didn’t shrink and your scale is not wrong.

The stealth pounds snuck up on you while you were over indulging during the holidays.

No worries, there is hope.

We have a solution for you, her name is Carly.

She’s kind of our secret weapon.

Contact Carly to schedule your workouts:

(941)544-3799

smithcarly20@gmail.com

Cave Strong-training of the day (TOD) #755-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**

%d bloggers like this: