Cave strong-test #5

skill (5 minutes)
hang power clean set up and light reps

test (not timed)
hang power clean x 5/4/3/2/1 reps, then continue doing single reps until 1RM is achieved

NOTE: new people will do the following
skill (5 minues)
bent-over rows set up and light reps

strength (15 minutes)
bent-over rows x 10/10/10 reps

conditioning (3 rounds)
kettlebell swings x 30 reps
burpees x 15 reps

Cave Strong-test #4

skill (5 minutes)
Strongman log lift set up and light reps

test (not timed)
Strongman log lift × 5/4/3/2/1 reps, then do single reps until you reach your 1 RM
New people will do the following
skill (5 minutes)
Dumbbell clean and push press set up and light reps

strength (5 minutes)
Dumbbell clean and push press
x 10/8/6/4/2 reps

conditioning (3 rounds)
Battling ropes x 60 sec.
Flutter kicks x 60 sec.
Push-ups x 60 sec.

Cave Strong-test #3

skill (5 minutes)
Deadlift set up and light reps

test (not timed)
Deadlifts x 5/4/3/2/1 reps, then continue to do single reps until 1RM is reached

New people will do the following
skill (5 minutes)
Trap bar deadlift set up and light reps

strength (15 minutes)
Trap bar deadlifts x /10/10 reps

conditioning (3 rounds)
Sled push x 200 feet
Sandbag carry x 200 feet

Cave Strong-test #2

skill (5 minutes)
Bench press set up and light reps

test (not timed)
Bench press x 5/4//3/2/1 reps then do single reps until 1RM is reached

Note: new people will do the following instead of the test
skill (5 minutes)
Dumbbell or kettlebell alternating floor press set up and light reps

strength (15 minutes)
Dumbbell or kettlebell alternating floor press
x 20/20/20 reps

conditioning (3 rounds)
Grinder Kord recline rows x 20 reps
Leg lifts x 15 reps
Supermans x 10 reps

Cave Strong–test #1

Skill (5 minutes)

back squat set up and light reps

Test (not timed)

back squat x 5/4/3/2/1then continue doing single reps until your one rep maximum is reached

technique must be correct!

New people only will do Zercher sandbag squats x 12/10/8/6 reps

Conditioning (not timed)

New people only will do

weighted situps  x 10/10 reps

back extensions x 10/10 reps

 

 

Cave Strong–quarterly strength test starts on Sept. 15

We test five different lifts every 3 months here at the Cave over the course of a training week.

Note:  This is for people who have trained with us for at least 3 months, new people will not be doing 1RM lifts. They will do a modified workout based on the lift we are testing that day.

  1. back squat
  2. bench press
  3. deadlift
  4. Strongman log “ground-to-overhead”
  5. hang power cleans

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