Cave Strong-training of the day (TOD)

general warm up (10 minutes)

Sanddune power steps x 100 reps

resistance band diagonal pull a parts x 25/25 reps

Adex mace barbarian split squats x 10/10 reps

resistance band suitcase deadlifts x 20 reps

specific warm up (5  minutes)

trap bar deadlifts set up and light practice

strength (20 minutes)

trap bar deadlifts 7/7/7/7 reps

conditioning/accessory work (2 rounds)

dumbbell deadlifts x 15 reps

1-arm farmers walk x 100 feet

after 2 rounds are done, do this

Iron Mind gripper x max reps  x 1/1/1/1



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.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.

%d bloggers like this: