Cave Strong-training of the day (TOD) #791

general warmup (15 minutes)

kettlebell swings x 30 reps

kettlebell swing, catch & squat x 15 reps

kettlebell Turkish get ups x 3/3 reps

recline rope rows x 12/12 reps

Sanddune jumps x 10 reps

alternating sandbag shouldering x 20 rep

specific warmup (5 minutes)

barbell rows set up and light practice

find a weight you can do 10 good reps with

strength (20 minutes)

one cluster set = {barbell rows x 5 reps + rest x 15 seconds} x 5

conditioning/accessory work (2 rounds)

diamond pushups x 20 reps

Grinder Kord recline rows x 30 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 )

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: