Cave Strong-training of the day (TOD) #623

general warmup (15 minutes)

resistance band pull a parts x 75 reps

overhead weight plate carry x 100 feet

kettlebell swings x 50 reps

traveling broad jumps x 100 feet

isometric pulls x max effort x 3 reps

specific warmup (5 minutes)

rack pulls set up and light practice

strength (20 minutes)

heavy rack pulls x 2 reps x 8 sets

Note: use P.A.P. right before the last set

conditioning/accessory work (2 rounds)

1 hand cable rows x 10/10 reps

pushups x 20 reps

wrist roller x 10 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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