Cave Strong-training of the day (TOD) #483

general warm up (10 minutes)

resistance band diagonal pull a parts x 30/30 reps

Zercher sandbag cleans x 15 reps

Grinder Kord flys x 15 reps

Grinder Kord reverse flys x 15 reps

specific warm up (5 minutes)

set up and light practice

strength (2 rounds)

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

one round = 12 reps each of

alternating press

alternating front raises

Lateral raises

Bent lateral raises

Alternating cross body curls

Judo swing and pull

conditioning/accessory work (2 rounds)

hollow rocks x 15 reps

isometric bear hug keg 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.

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: