Cave Strong-training of the day (TOD) #508

general warm up (10 minutes)

clock push ups x twice around the clock

resistance band paddling x 20/20 reps

resistance band seated rows x 15 reps

dumbbell push press x 10/10 reps

specific warm up (5 minutes)

bench press set up and light practice

strength (20 minutes)

bench press x 7 reps x 5 sets

conditioning/accessory work (1 round)

double dumbbell rows x 12 reps

dumbbell pull overs x 10 reps

Grinder Lord chain push ups x 8 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.

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: