Cave Strong-training of the day (TOD) #477

general warm up (10 minutes)

Americanas x 50 reps

resistance band archer pulls x 25/25 reps

broad jumps x 100 feet

rotation push ups x 20 reps

specific warm up (5 minutes)

dumbbell bench press set up and light practice

strength (20 minutes)

dumbbell bench press x 5 reps x 5 sets

conditioning/accessory work (1round)

Russian dumbbell complex**
**note-learned from Louie Simmons

one round = 12 reps each of

alternating press

alternating front raises

Lateral raises

Bent lateral raises

Alternating cross body curls

Judo swing and pull

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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