Scheduling Note
– If you plan to tackle the Open workout for the second time on Sunday, you are well advised to rest or do only some light circulatory work – like bicycling – on Saturday. If, on the other hand, you have the ability to perform 16.4 again on Monday morning and still submit your score before the deadline, I would suggest performing the workout below, and then resting on Sunday.
Session One
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
followed by…
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions
x 5/5/5 reps
Rest as needed
A.
Two sets of:
100-Foot Hand-Over-Hand Rope Pull
immediately followed by…
200-Foot Overhead Yoke Carry (100′ out and back)
Rest as needed
B.
Two sets of:
100-Foot Single-Arm Sled Drag with Left Hand
immediately followed by…
100-Foot Single-Arm Sled Drag with Right Hand
immediately followed by…
200-Foot Yoke Carry (100′ out and back)
Rest as needed
C.
Two sets of:
200-Foot Harnessed Sled Pulls
Rest as needed
Messed around and enjoyed the company at the gym
30 min assault bike and mobility… Going to tackle 16.4 again tomorrow and see if I can clean up some things and get more reps!
Is this single-arm sled drag or single arm reverse sled drag?
Hey Drew, I’m 99.9% sure it’s reverse since we do sled pulls at the end.
Thx
I did 16.4 today. 194 reps. My heart wasn’t as into this one as the past ones, been a tough week. I was a day behind on all workouts just cause of coming back from CO. Had an awesome lifting day on Thursay and PR’d my Front Squat by 5# which I hadn’t done in over a year. Also hit 225# on Back Squat which I haven’t done in awhile (not a PR but what I’ve been doing my numbers off of). And did 170# for 3 on cleans! As far as 16.4 goes I did one of those things… Read more »
Glad you have a good mindset that you recognize it was not there for you and are able to learn from it. Keep working hard
16.4 244 tiebreak 7:47
15-10-10-10-10
55 ub
1050 up to 1150 on row
25 then 10 down to 3s and 2
had a little over a minute with deads
Solid score Jake. Can I ask what you used to do your HSPU on?
I do my hspu on a gymnastics mat. I just try to stay on the wall as long as possible and recover at the bottom. Was able to stay on the wall the whole time during 15.4 but harder on my neck during the chipper
Sounds good. I used 2 25’s and an abmat in the middle, but when I rest at the bottom my head sinks in 1.5+ inches and I think that made it harder than it needed to be. Thanks for the reply!
Yeah for sure! Having three solid points of contact to drive your kip probably will help save your arms. Good luck man
Thanks again Jake.
Done with a pro football player… didn’t use as much weight obviously but I’m in a fog, all you need is one session if you go hard enough. First time doing strongman outside with a real sled, felt great!
Good to hear you got outside!
Tiy:15#/bicep opener:20#/tricep:10#
A. 160# on sled/225# barbell for yoke
B. Same as above
Is it just strong man for Saturday ?
I’m wondering the same thing. Does anyone know if there is more training for today?