Cave Strong-training of the day (TOD) #770

general warmup (15 minutes)

1 hand pause face pulls x 15/15 reps

Grinder Kord reverse flys x 15 reps

E-Z bar curl x 15 reps

Zercher sandbag walking lunges x 100 feet

specific warmup (5 minutes)

weighted pullups set up and light practice

strength (20 minutes)

heavy weighted pullups x 2 reps x 8 sets

conditioning/accessory work (1 round)

pushups x 30 reps

recline rope rows 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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