Day One
Openers – The Openers are designed to increase mobility (range of motion while maintaining torque), but also to test and see if a certain body part is ready for loading. If not, you might need to do an extra set or two.
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…
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:
Landmine Row x 6 reps each arm
(aim to ensure engagement of the oblique and lat insertion – pull the dumbbell to your hip, not your chest)
Rest as needed
followed by…
Two sets of:
Wide-Grip Pull-Ups x max reps
(find a width at which you cannot default to your traps and must engage your lats)
Rest as needed
followed by…
Two rounds of:
30 seconds of L-Seated Dumbbell Presses with Neutral Grip
30 seconds of L-Seated Dumbbell Overhead Hold
Rest 60 seconds and repeat
Strongman Conditioning Session
A.
Two sets each arm of:
30 seconds of Single-Arm Sloth Presses
Rest as needed
Focus on mechanics and tempo, not reps. Slow and controlled on the descent, smooth and strong on the ascent. Try to feel tension through the internal obliques on the descent and engage the lats and pecs as hard as possible on the ascent. You should not be shrugging at any point during this movement.
B.
“Sandbag Grace”
For time:
30 Sandbag Ground to Overheads
Here’s a good tutorial for the sandbag ground to overhead.
C.
Two sets for max weight of:
150-Foot Hand-Over-Hand Rope Pull
immediately followed by…
75-Foot Overhead Yoke Carry
Rest 3-4 minutes
D.
Two sets for max weight of:
60-Foot Seated Rope Pulls
Brace your feet against something sturdy (a tire, yoke, heavy sandbag, etc…), and reach with your arms as far as possible and pull on the rope while driving with your legs – try to use your legs as much as possible as if you were trying to push something away with your legs. By the time you’re done, if you’ve gone heavy enough, your forearms and core will feel it.
E.
Two sets for max weight of:
150-Foot Sandbag Carry
Rest 2-3 minutes
A good goal for this distance would be to handle a bag that is 50% of your 1-RM Deadlift.
Finishers
One set of:
200 Meter Sled Push
Day Two
Openers – The Openers are designed to increase mobility (range of motion while maintaining torque), but also to test and see if a certain body part is ready for loading. If not, you might need to do an extra set or two.
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…
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…
Three sets of:
Supinated-Grip Barbell Rows x 10 reps
(for max weight – pull the barbell to your bell button and look for engagement in you lower lats)
Rest 20 seconds
Ab-Wheel Roll-Outs x 15 reps
Rest 60 seconds
followed by…
Build to today’s 5-RM for each arm of Viking Sloth Press
(Do not sit at the bottom, sit right at parallel and maintain tension from head to toe.)
followed by…
Two sets of:
Wide-Grip Pull-Ups x max reps
(find a width at which you cannot default to your traps and must engage your lats)
Rest as needed
followed by…
Four rounds of:
15 seconds of Dumbbell Lateral Raises
15 seconds of Hercules Hold with Thumbs Facing Up
Rest 60 seconds, and then…
Four rounds of:
15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up
15 seconds of Hercules Hold with Palms Facing Up
Strongman Conditioning Session
A.
Two sets for max weight of:
90-Foot Harnessed Sled Pulls
immediately followed by…
90-Foot Yoke Carry
B.
Two sets for max time of:
Farmer’s Hold
Rest 2-3 minutes
The weight should be roughly 90% of the weight you can handle for 150-foot carry. Just pick it up and hold for as long as possible – goal would be 60 seconds or more.
C.
Two sets each arm for max weight of:
150-Foot Single-Arm Reverse Sled Drag (Left Arm)
150-Foot Sled Sprint
150-Foot Single-Arm Reverse Sled Drag (Right Arm)
150-Foot Sled Sprint
Rest 4-5 minutes
D.
One set for max weight of:
400-Meter Sandbag Carry