Cave Strong-training of the day (TOD)

general warm up (10 minutes)

weight plate orbits x 20 reps

push ups x 25 reps

windshield wipers x 20 reps

bend & reach x 20 reps

specific warm up (5  minutes)

strict press + strict Pendlay row set up and light practice

strength (4 supersets)

one superset = strict press x 7 reps + strict Pendlay row x 7 reps

conditioning/accessory work (3 rounds)

weight stack push downs x 10 reps

EZ bar curls x 10 reps

after all 3 rounds are done , then do

Neuro-Grip kneeling plank x max. time x 1/1/1

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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