Cave Strong–training of the day (TOD)

skill (5 minutes)
hang power cleans

strength (15 minutes)
hang power cleans x 5/4/3/2/1

conditioning (not timed)
zercher sandbag cleans
x 10/8/6/4 reps

Cave Strong–training of the day (TOD)

skill (5 minutes)
overhead squats

strength (15 minutes)
3 supersets of kettlebell or dumbbell thrusters x 10 reps &
pullups x 10 reps

conditioning (7 minutes)
kettlebell swings
sledge hammer strikes

Cave Strong–training of the day (TOD)

skill (5 minutes)
rope climb

strength (15 minutes)
tire flips x 5/5/5/5/5 reps

conditioning (4 minutes/8 Tabata rounds)
two rounds each of:
push-ups
squats
pull-ups
flutter kicks

Cave Strong–training of the day (TOD)

skill (5 minutes)
muscle snatch

strength (15 minutes)
5 rounds of sled push x 50 feet immediately followed by farmers walk x 50 feet
note: rest 60 to 90 seconds between rounds
conditioning (7 minutes)
battling ropes
body twists

Cave Strong–training of the day (TOD)

IMG_20140414_095302skill (5 minutes)
overhead squats

strength (15 minutes)
3 supersets of dumbbell or kettlebell thrusters x10 reps &
pullups x 10 reps (note: if you can’t do pullups yet, do recline rows x 20 reps)
rest 45-60 seconds between supersets

conditioning (7 minutes)
kettlebell swings
sledge hammer strikes

Cave Strong–training of the day (TOD)

skill (5 minutes)

strict shoulder press

strength (15 minutes)

strict shoulder press (from the rack)

x 5/4/3/2/1 reps  note :  work up to a one rep max

conditioning (not timed)
dumbbell strict shoulder press
x 10/10_8/8_6/6 reps

Cave Strong–equipment recommendation

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Cave Strong–training of the day (TOD)

skill (5 minutes)
deadlifts set-up & light deadlifts reps

deadlifts (15 minutes)
x 5/4/3/2/1 reps (note:  Do extra singles until you work up to 1 RM)

conditioning (not timed)
resistance band good mornings x 20/15/10 reps using 3″ bandIMG_20140405_124836