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
Two sets of:
Landmine Rows x 6 reps each arm
(aim to ensure engagement of the oblique and lat insertion)
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
Strongman Conditioning Session
A.
One set on each arm of:
60 Seconds of Single-Arm Barbell Overhead Squat
Focus on tempo – slow on the way down, seeking to find tension through the external obliques. On the ascent, shift tension to your internal obliques. Engage the lats and pecs throughout the movement – do NOT shrug at any point.
B.
Every minute, on the minute, for 7 minutes:
5 Supinated-Grip Barbell Rows + 5 Max Effort Jumps
Go as heavy as possible on the barbell rows. For the jumps, you can choose to jump over something for height or distance – like a set of stairs, or a box that you know you can clear and your goal is simply to get as high over it as possible.
C.
One set to muscle failure of:
Close-Grip Bench Press x 5 reps
Bench Press x 5 reps
Wide-Grip Bench Press x 5 reps
immediately followed by…
For max distance:
The Cricket
immediately followed by…
One set of:
100-Foot Hand-Over-Hand Rope Pulls
D.
Every minute, on the minute, for 6 minutes:
5 Rear-Delt Dumbbell Raises + 5 Barbell Biceps Curls
Both exercises are external torque, so make sure you’re engaging your gluteus medius, internal obliques and the long head of your biceps. Use max weights for each exercise.
Finisher
One set of:
200 Meter Sled Push
Day Two
Openers
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 for max reps of:
30 seconds of Single-Arm Sloth Press
Rest 30 seconds between arms, and 60 seconds between sets
On the descent, feel tension through the internal obliques, then on the press focus on creating internal torque – engaging the lats and pecs, while keeping your shoulders down.
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
Strongman Conditioning Session
A.
One set – each hand – for max weight:
10 Single-Arm Barbell Presses + Overhead Squats
Rest 60 seconds between arms
B.
Every minute, on the minute, for 7 minutes:
5 Sumo Deadlifts Off Blocks + Wide-Grip Supinated Strict Pull-Ups
Place the barbell high enough that you only use external torque to lift the barbell from the blocks. Perform these barefoot and with straps – so that you can keep a double-overhand grip. Reset the barbell each rep – no bouncing. For the pull-ups, if you can perform 5 reps each set, add weight.
C.
One set to muscle failure of:
Sandbag Squats
immediately followed by…
Harnessed Sled Pulls
Goals should be 20+ reps on the squats, and 100-feet or more without stopping on the harnessed sled pulls.
D.
Every minute, on the minute, for 5 minutes:
5 Ab-Wheel Rollouts + 5 Rear Deltoids Raises
Finisher
One set of:
400 Meter Sandbag Carry