Day 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
followed by…
Two Sets of:
Landmine Rows
x 6 reps each arm
Rest as needed
Dumbbell Z-Press x 5 reps
Rest as needed
Strongman Conditioning Session
A.
Build to today’s 3-RM Sandbag Clean & Jerk
B.
Build to today’s 3-RM Sandbag Squats
C.
Work up to a Max Effort…
50-Foot Overhead Yoke Walk
Rest 2-3 minutes
D.
Three sets of:
100-Foot Hand-Over-Hand Rope Pull
(goal is max load…you’re only allowed one stop in the 100-feet)
Rest 2-3 minutes
E.
Work up to a max effort…
100-Foot Sandbag Carry (bear hug only)
Day Two
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
followed by…
Two Sets of:
Viking Sloth Press
x 5 reps
Rest as needed
Ab Wheel Rollouts x 10 reps
(wear a weight vest or place weight on upper back if possible)
Rest as needed
Strongman Conditioning Session
A.
Two sets of:
150-Foot Yoke Carry
Rest 3-4 minutes
B.
100-Foot Farmer’s Walk
(turn at 50-foot mark)
Rest 3-4 minutes
C.
Complete as many rounds and reps as possible in 6 minutes of:
50-Foot Suitcase Carry (Left Arm)
5 Single-Arm Deadlifts (Left Arm)
50-Foot Suitcase Carry (Right Arm)
5 Single-Arm Deadlifts (Right Arm)
Rest 3 minutes, and then…
D.
Complete as many rounds and reps as possible in 6 minutes of:
50-Foot Sandbag Carry
5 Sandbag Squats
Finisher
Two sets of:
30 seconds of Dumbbell Presses
30 second Hercules Hold Palm Facing Up (light…1-5 lbs)
Rest 2 minutes
Followed by…
Two sets of:
30 seconds of Lateral Raises
30 seconds of Hercules Hold Thumbs Facing Up
What kind of loads should use for The bicep And tricep Workout And landmine rows And viking sloth press? Those are for warming up?
You are going for quality,so light weight until you master the movement
Those are familiar movements for me so should I use load which is challengin but doable without cheating? Also, suitcase carry and single arm deadlift? As heavy as possible?
Sanbag carry and squat? As heavy as possible? How many round is ideal?
Lots of queastions here? Sorry about that, I’m just starting this program
Would it be ok to split this up over more then 2 days?
Yes of course.I often split the work over 3 days myself.Make sure it’s not on your day off though.Recovery first,always
Any special order you usually split it up or should I just base it on what I’ve done beforehand during the day?
The whole idea is intensity of training,so split based on what you did beforehand