Cave Strong-training of the day (TOD)

general warm up (10 minutes)

clock push ups x twice around the clock

Adex club inside  mills x 20/20 reps

alternating leg lifts x 40 reps

Adex mace “10-to2” x 20 reps (using competition counting method)

traveling broad jumps x 100 feet

specific warm up (5 minutes)

Burgener drills

clean grip high pulls set up and light reps

strength (20 minutes)

clean grip high pulls x 5/5/4/4/3/3/2/2 reps

conditioning/accessory work (2 rounds)

recline bar rows with feet on bench x 10 reps

dips x 10 reps

pinch grip plate hold x max. time

Published by ironcave1

I was the owner of the Cave, a strength-based, veteran-owned, unconventional coaching facility, which closed on May 31, 2022 after almost 12 years. My full focus is now on bringing our steelclub and mace training called Mace Fit out to the public. Follow us at and @2slingsteel.

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