Cave Strong-training of the day (TOD) #421

general warm up (10 minutes)

clock push ups x twice around the clock

recline rope climbs x 4

45 to 90 degree leg lifts x 20 reps (Note: I learned these from Eric Guttman, he called them needle lifts)

buddy medicine ball throws x 30 reps

specific warm up (5 minutes)

Strongman complex set up and light practice

strength (3 rounds)

Strongman complex–one round = bear hug keg squats x 10 reps + log “ground to overhead” lift x 5 reps + farmers walk x 100 feet

conditioning/accessory work(2 rounds)

pinch grip isometric plate hold x maximum time

wrist roller x 10

hollow rocks x 15 reps

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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