Cave Strong-training of the day (TOD) #548

general warm up (15 minutes)

bear crawls x 50 feet

chimp walks x 50 feet

dips x 10 reps

strict pull ups x 10 reps

resistance band pull a parts x 75 reps

specific warm up (5 minutes)

Strongman medley set up and light practice

strength (4 rounds)

one round = keg power press x 5 reps + bear hug keg squat x 5 reps + wheel barrow push x 100 feet

conditioning/accessory work (1 round)

alternating dumbbell rows x 20 reps

weighted side bends x 20 reps

weighted calf raises x 20 reps

resistance band hamstring curls x 20/20 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.

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