Cave Strong-Iron Brotherhood-training of the day (TOD) #683

general warmup (15 minutes)

sandbag shouldering x 20 reps

sandbag Zercher squats x 20 reps

keg power press x 5 reps

Atlas stone lift x 3 reps

specific warmup (5 minutes)

hand-over-hand sled pull/seated machine chest press/concrete slab carry/weighted pushups set up and light practice

strength (4 rounds)

one round = hand-over-hand sled pull x 50 feet + seated machine chest press x 8 reps + concrete slab carry x 50 feet + weighted pushups x 8 reps

conditioning/accessory work (2 rounds)

resisted tire twists x 20 reps

heavy dumbbell rows x 5/5 reps

grave diggers x 12/12 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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