Cave Strong-training of the day (TOD) #695

general warmup ( 15 minutes)

resistance band pull a parts x 50 reps

resistance band vertical pull a parts x 30 reps

rotation pushups x 20 reps

hollow rocks x 20 reps

specific warmup (5 minutes)

“gallows” pullup challenge set up and practice

strength (30 minutes)

maximum reps around the “gallows”

note: each set of pullups must be done on a different type of apparatus such as Fat Gripz, rings, 3″steel grip balls, bar, double ropes, close grip handle, Eagle Loops

no conditioning/accessory work today

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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