Cave Strong-training of the day (TOD) #685

general warmup (15 minutes) weight plate orbits x 20 reps weight plate front raises x 10 reps weight plate steering wheels x 20 reps traveling broad jumps x 100 feet specific warmup (5 minutes) push press set up and light practice strength (20 minutes) push press x 7 reps x 4 sets conditioning/accessory work (1Continue reading “Cave Strong-training of the day (TOD) #685”

Cave Strong-training of the day (TOD) #684

general warmup (15 minutes) barbarian walking lunges x 50 feet barbarian rear walking lunges x 50 feet Power Wheel rollouts x 12 reps resistance band pull a parts x 75 reps Sanddune pushups x 15 reps specific warmup (5 minutes) sled power press set up and light practice strength (4 rounds) sled power press xContinue reading “Cave Strong-training of the day (TOD) #684”

Cave Strong-training of the day (TOD) #683

general warmup (15 minutes) barbarian lateral walking lunges x 100 feet dumbbell high pulls x 8/8 reps Sanddune jumps x 10 rep dislocates x 10 reps Burgener drills specific warmup (5 minutes) squat cleans set up and light practice strength (20 minutes) squat cleans x 5 reps x 5 sets conditioning/accessory work (1 round) doubleContinue reading “Cave Strong-training of the day (TOD) #683”

Cave Strong-training of the day (TOD) #680

general warmup (15 minutes) weight plate orbits x 25 reps strict weight plate front raises x 12 reps barbarian split squats x 10/10 reps Sanddune jumps x 10 reps tin mans x 100 feet specific warmup (5 minutes) trap bar deadlifts set up and light practice strength (20 minutes) trap bar deadlifts x 4 repsContinue reading “Cave Strong-training of the day (TOD) #680”

Cave Strong-training of the day (TOD) #679

general warmup (15 minutes) resistance band pull a parts x 75 reps dumbbell star complex x 2 rear bear crawls x 50 feet bear crawls x 50 feet 1 legged hops x 100 feet specific warmup (5 minutes) bench press set up and light practice strength (20 minutes) bench press x 5 reps x 5Continue reading “Cave Strong-training of the day (TOD) #679”

Cave Strong-training of the day (TOD) #671

general warmup (15 minutes) crunches x 35 reps pause supermans x 15 reps barbarian rear lunges x 20 reps Sanddune jumps x 12 reps specific warmup (5 minutes) Grinder Kord complex set up and practice strength (4 supersets) one superset = flys x 10 reps + reverse flys x 10 reps conditioning/accessory work (2 rounds)Continue reading “Cave Strong-training of the day (TOD) #671”

Cave Strong-training of the day (TOD) #669

general warmup (15 minutes) mountain climbers x 80 reps alternating leg lifts x 20 reps Russian plank walkups x 12 reps dumbbell hang power snatches x 10/10 reps specific warmup (5 minutes) bench press set up and light practice find a weight you can do 10 reps with strength (3 rest pause sets) one restContinue reading “Cave Strong-training of the day (TOD) #669”

Cave Strong-training of the day (TOD) #668

general warmup (15 minutes) mountain climbers x 100 reps 45 to 90 degree leg lifts x 20 reps pause supermans x 15 reps barbarian lateral lunges x 20 reps specific warmup (5 minutes) sled pull set up and light practice strength (4 rounds) one round =forward sled pull x 50 feet + rear sled pullContinue reading “Cave Strong-training of the day (TOD) #668”

Cave Strong-training of the day (TOD) #667

general warmup (15 minutes) pushups x 30 reps recline rope climb x 5 sandbag shouldering x 10/10 reps weighted situps x 10 reps specific warmup (5 minutes) Atlas stone lifts setup and practice strength (20 minutes) Atlas stone lifts x 3 reps x 5 sets conditioning/accessory work (3 rounds) grappler bar close grip rows xContinue reading “Cave Strong-training of the day (TOD) #667”

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**