Cave Strong-quarterly strength & work capacity tests 9 & 10

general warm up (15 minutes) bear crawls x 100 feet jumping jacks x 50 reps tin mans x 100 feet kettlebell high pulls x 10/10 reps Arc 2 hand front cleans x 10 reps Burgener drills specific warm up (5 minutes) squat cleans test rest as needed specific warm up (5 minutes) sled push test

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 5 & 6

general warmup (15 minutes) Sanddune power steps x 50 reps inside mills x 15/15 reps 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 dips tests

Cave Strong-Quarterly Strength & Work Capacity Tests 3 & 4

general warm up (15 minutes) Americanas x 50 reps Sanddunepush ups x 15 reps windshield wipers x 20 reps jumping jacks x 50 reps specific warm up (5 minutes) long cycles test rest as needed specific warm up (5 minutes) pull up 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”

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**

Cave Strong-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 mills x 20 rep Sanddune plyo push ups x 10 reps specific warm up (5 minutes) push press test rest as needed specific warm up (5 minutes) Adex mace test **Note: no conditioning/accessory work during tests**

Cave Strong-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: noContinue reading “Cave Strong-quarterly strength & work capacity tests #5 & #6”

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**

Here’s how we’ll start 2020

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 specificContinue reading “Here’s how we’ll start 2020”