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…
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
Rest 2 minutes, and then…
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.
Build to today’s 1-RM Sandbag Clean & Press
(if you don’t have a heavy sandbag, use an axle)
B.
Build to today’s 3-RM Double-Overhand Grip Axle Deadlift
C.
Build to today’s 5-RM Single-Arm Deadlift
D.
Two sets for max weight of:
150-Foot Overhead Yoke Carry
Rest 2-3 minutes
E.
Two sets for max weight of:
100-Foot Rope Pulls
(this exercise is designed to activate and develop your lats, so they should be cramping by the second set)
Rest 2-3 minutes
F.
One set for max reps of:
Sandbag Front Squats
Rest 30 seconds, and then…
Max Distance Sandbag Carry
Finishers
400 Meter Sandbag Carry
followed by…
One set of:
300 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…
Two rounds of:
30 seconds of Dumbbell Presses
30 seconds of Dumbbell Overhead Hold
Rest 60 seconds and repeat
Strongman Conditioning Session
A.
Two sets, for max weight, of:
50-Foot Yoke Carry
(needs to be at least your 1-RM back squat weight; good goal would be as high as 150%; wear a belt – this is not just for support, but also gives you something to press your obliques against and teaches athletes how to brace properly)
B.
Two sets for max weight of:
150-Foot Farmer’s Carry
(turn every 50-feet)
If you make the entire distance without dropping on the second set, stand stationary at the end holding the handles until you can no longer hold the load.
C.
Three sets for max weight of:
150-Foot Harnessed Sled Pulls
Rest 60 seconds
Rest 3 minutes, and then…
D.
Three sets for max weight of:
150-Foot Reverse Sled Drags
Rest 60 seconds
Rest 3 minutes, and then…
E.
Three sets for max weight of:
150-Foot Sled Sprints
Rest 60 seconds