Cave Strong-training of the day (TOD) #579

general warm up (15 minutes)

1 leg leg lifts x 15/15 reps

Sanddune squats x 12 reps

Sanddune push ups x 15 reps

strict pull ups x 5 reps

specific warm up (5 minutes)

strict barbell press set up and light practice

strength (20 minutes)

strict barbell press x 5 reps x 5 sets

conditioning/accessory work (3 rounds)

atomic push ups** x 10 reps

**Note: Put your feet into the loops of Grinder Kords or what ever type of suspension device you have. They should be set so toes are only a few inches off the floor while in a push up position. Do a pike with the hips high then come down and do a push up.

seated pause resistance band rows x 15 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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