Cave Strong-Black & Blue Friday training of the day (TOD) #739

general warmup (15 minutes)

sledge hammer strikes x 15/15 reps

tire flips x 7 reps

bear hug keg squats x 7 reps

power skipping x 100 feet

specific warmup (5 minutes)

Atlas stone lift/rear sled pull/floor press set up and light practice

strength (4 rounds)

one round=Atlas stone lift x 3 reps + heavy rear sled pull x 50 feet + floor press x 5 reps

conditioning/accessory work (2 rounds)

grappler bar twists x 20 reps

grappler bar push press x 10 reps

dumbbell curls x 10/10 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.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.

%d bloggers like this: