Cave Strong-training of the day (TOD) #744

general warmup (15 minutes)

windshield wipers x 20 reps

Sanddune plyo pushups x 10 reps

pause** split squat jumps x 4/4 reps

**3 second pause at the bottom before each jump

dumbbell star complex x 2

specific warmup (5 minutes)

bench press set up and light practice

strength (20 minutes)

bench press x 3 reps x 8 sets

conditioning/accessory work (2 rounds)

isometric keg hold x 45 seconds

weight stack push downs x 8 reps

strict dumbbell presses x 6/6 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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