Cave Strong-training of the day (TOD) #492

general warm up (10 minutes)

Battling Ropes x 100 double waves

double dumbbell cleans x 10 reps

resistance band diagonal pull a parts x 25/25 reps

one-legged hops x 100 feet

specific warm up (5 minutes)

chain rack pulls set up and light practice (note:  pulled from below the knees)

strength (20 minutes)

chain rack pulls x 2 reps x 6 sets

conditioning/accessory work (1 round)

dumbbell rows x 10/10 reps

Zercher sandbag squats x 12 reps

stone carry x 100 feet


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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