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”
Tag Archives: strength 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**
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 workContinue reading “Cave Strong-quarterly strength & work capacity tests #1 & #2”
The Cave will be rocking all through April
We are kicking off next month with our infamous quarterly strength & work capacity tests– five barbell tests two bodyweight tests two macefit.com tests Next we will have our monthly men’s strength club, “Iron Brotherhood”– lift big eat big hang out with your brothers Plus, our first macefit.com instructor certification will be held– for coaches/trainersContinue reading “The Cave will be rocking all through April”
Great job on our recent tests!
Digging deep and making it happen!
Half way through the first week of tests
Cave Strong-quarterly strength & work capacity tests 1 & 2
Note–All classes will be used for testing Jan. 1-12 except for the 6:30am steel club & mace classes general warm up (10 minutes) resistance band pull a parts x 100 reps Sanddune power steps x 50 reps Adex club long cycle swipes x25 reps Sanddune push ups x 15 reps specific warm up (5 minutes)Continue reading “Cave Strong-quarterly strength & work capacity tests 1 & 2”
Sneak peak at our upcoming tests
On January 1 ,”No Mercy Monday”, we will kick our quarterly strength & work capacity tests into high gear! 100% effort is expected of everyone (of course) Here’s what you have to look forward to starting next week– bench press/deadlift/back squat/push press/squat cleans strict pull ups/dips Adex club long cycle swipes/Adex mace “10-to-2” Tests areContinue reading “Sneak peak at our upcoming tests”
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
Cave Strong-quarterly strength & work capacity tests 5 & 6
general warm up (10 minutes) Sanddune power walks x 100 reps resistance band pull a parts x 100 reps disclocates x 10 reps Adex mace BTN stretch x 60 seconds x 1/1 recline bar rows x 15 reps Zercher sandbag squats x 15 reps specific warm up (5 minutes) back squats set up and light repsContinue reading “Cave Strong-quarterly strength & work capacity tests 5 & 6”
The Cave 