On May 27, the Cave became history and is gone forever

After almost 12 years of putting my heart into building and running the Cave, the time has come to say goodbye.

My recommendation is for people to go back to the beginning of our training and start

working your way back up through our over 800 TOD’s.

That should take you a few years.

I will still be sending out training tips by email several times each week even after the Cave closes.

Get on the email list here

I also recommend that you grab a copy of my book, The Cave Strong Method, that chronicles how we trained so effectively over the years.

Get your copy here

I am pivoting to a fully mobile Mace Fit program now.

Thanks for being on this strength journey with me!

Cave Strong-training of the day (TOD) #807

general warmup (15 minutes)

flutter kicks x 150 reps

pause supermans x 15 reps

clock pushups x once around the clock

Iron Boot squat & knee raises x 20 reps

specific warmup (5 minutes)

lateral keg loading set up and light practice

strength (20 minutes)

lateral keg loading x 10/10 reps x 4 sets

conditioning/accessory work (2 rounds)

strict pullups x 8 reps

dips x 8 reps

Note: after two rounds, finish with wrist roller x 8 reps

Cave Strong-training of the day (TOD) #806

general warmup (15 minutes)

kettlebell figure 8’s to hold x 25 reps

kettlebell swing, catch, & squat x 20 reps

Kettlebell cleans x 10/10 reps

resistance band pull a parts x 75 reps

specific warmup (5 minutes)

chain bench press set up and light practice

strength (20 minutes)

chain bench press x 8 reps x 4 sets

conditioning/accessory work (1 round)

recline bar rows x 15 reps

dumbbell rows x 10/10 reps

Grinder Kord chain pushups x 10 reps

Cave Strong-training of the day (TOD) #805

general warmup (15 minutes)

bear crawls x 100 feet

45 to 90 degree leg lifts x 20 reps

rotation pushups x 20 reps

kettlebell goblet squats x 20 reps

specific warmup (5 minutes)

Atlas stone lift set up and light practice

strength (20 minutes)

Atlas stone lifts x 2 reps x 6 sets

conditioning/accessory work (2 rounds)

pushups x 25 reps

recline rope rows x 10/10 reps

Cave Strong-training of the day (TOD) #804-quarterly strength & work capacity tests #7 & #8

General warm up (10 minutes)

Americanas x 50 reps

1 hand halos x 15/15 reps

Adex club mills x 20 reps

Sanddune plyo push ups x 10 reps

specific warm up (5 minutes)

push press test

rest as needed


BTN stretch x 60 seconds x 1/1/1/1 


specific warm up (5 minutes)


mace 300’s test


**Note: no conditioning/accessory work during tests**

Cave Strong-training of the day (TOD) #803-quarterly strength & work capacity tests #5 & #6

General warm up (10 minutes)
Sanddune power steps x 50 reps
Adex club inside mills x 15/15 reps
Adex club outside mills x 15/15 reps
dislocates x 10 reps
Sanddune split squats x 10/10 reps
specific warm up (5 minutes)
back squat test
rest as needed
specific warm up (5 minutes)
dips test
**Note: no conditioning/accessory work during tests**

Cave Strong-training of the day (TOD) #802-quarterly strength & work capacity tests #3 & #4

General warm up (10 minutes)
Americanas x 50 reps
Sanddune push ups x 15 reps
windshield wipers x 20 reps
jumping jacks x 50 reps
specific warm up (5 minutes)
Adex club long cycle test
rest as needed
specific warm up (5 minutes)
pull up test
**Note: no conditioning/accessory work during tests**

Cave Strong-training of the day (TOD) #801-quarterly strength & Work capacity tests #9 & #10

General warm up (10 minutes
bear crawls x 100 feet
jumping jacks x 50 reps
tin mans x 100 feet
kettlebell high pulls x 10/10 reps
Adex arc 2 hand front cleans x 10 reps
specific warm up (5 minutes)
Burgener drills
squat cleans set up and light practice
squat cleans test
rest as needed
specific warm up (5 minutes)
sled push test x max. weight x 50 feet)
**Note: no conditioning/accessory work during tests**

Cave Strong-training of the day (TOD) #800-quarterly strength & work capacity tests #7 & #8

General warm up (10 minutes)
Americanas x 50 reps
1 hand halos x 15/15 reps
Adex club outside mills x 20 reps
Sanddune plyo push ups x 10 reps
traveling broad jumps x 100 feet
specific warm up (5 minutes)push press test

rest as needed
BTN stretch x 60 seconds x 1/1/1/1 
specific warm up (5 minutes)
mace 300’s test
Adex mace test
**Note: no conditioning/accessory work during tests**

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