Cave Strong-training of the day (TOD) #493

general warm up (10 minutes)

dumbbell star complex x 1

chimp walks x 100 feet

tin mans x 100 feet

Sanddune jumps x 12  reps

specific warm up (5 minutes)

Burgener drills

squat cleans set up and light practice

strength (20 minutes)

squat cleans x 3 reps x  7 sets

conditioning/accessory work (1 round)

Bulgarian split squats x 10/10 reps

dead-stop weighted step ups x 10/10 reps

Note: start with the supporting leg up on the ball of the foot on each rep

weighted sit ups x 12 reps

Power Wheel roll outs x 12 rps

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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