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
Sandbag Squat x 8-10 reps
Rest as needed
Strongman Conditioning Session
A.
Two sets of:
Heavy Sandbag Squat x 5 reps
(bear hug the sandbag, hit full depth with a slight pause at the bottom of each)
Rest 2-3 minutes
B.
Two sets of:
50-Foot Overhead Yoke Carry
Rest 2-3 minutes
*Keep your elbows locked out throughout the movement, with absolutely NO shrugging. Shoulders have to be locked down in position while walking.
**Athletes should be able to achieve at least a 50-foot overhead carry with their 1-RM Snatch weight, and their goal should be to achieve that distance with their 1-RM Clean and Jerk weight.
C.
Two sets of:
100-Foot Rope Pulls
(goal is max load…you’re only allowed one stop in the 100-feet)
Rest 2-3 minutes
D.
Two sets of:
100-Foot Farmer’s Walk
(goal is max load, no stopping allowed)
Rest 2-3 minutes
E.
One set of:
100-Foot Sandbag Carry
(as heavy as possible, no drops allowed)
Finishers
One set of:
300 Meter Sandbag Carry
followed by…
One set of:
150 Meter Prowler Sprint
(no stopping, embrace the grind)
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:
Single-Arm Dumbbell Rows x 6-8 reps each
Rest as needed
Viking Sloth Press
x 8-10 alternating reps
Rest as needed
Strongman Conditioning Session
A.
Two sets of:
150-Foot Yoke Carry
(perform for max load, no stopping)
Rest 2 minutes
Rest 3 minutes, and then…
B.
Three sets of:
150-Foot Reverse Sled Drags
(perform for max load, no stopping)
Rest 60 seconds
Rest 3 minutes, and then…
C.
Three sets of:
150-Foot Sled Sprints
(perform for max speed, keep weight moderate)
Rest 60 seconds
Rest 3 minutes, and then…
D.
150-Foot Harnessed Sled Pulls
(for max load, no stopping in the 150 feet)
Rest 60 seconds
Julian, I often see you talk about and post videos on upper body mobility pieces(“openers”). Do you recommend or have any material out about lower body mobility?
yes i use the 1-leg stiff-leg deadlift and the Jeffersons squats for lower-body mobility.Videos coming up 🙂
Yes sir. Thank you.
I will send videos today.
Are there any particular weights I should use or implements(DB/BarBell?)
On Day two, how many harnessed pulls? Three?
1 set.HARD
Hey Julien.
Iam new at your Programing.
Have you a Faq?
What Weight means “Heavy sandbag” and “Sandbag”?
Regards from Germany
Hello! For the 100 foot sandbag carry, you are looking for max weight you can carry for 100 m with no drops. For the 300 meter carry, try using the same weight but you can drop if needed.
Hi, also just starting…sandbag carries in any particular way? Over the shoulder/cradled/bear hug? Thanks!
Bear hug
As Nichole said,Bear Hug unless stated otherwise
So pick a weight you can carry for 100m with no drops and use that weight to do the 100 foot carry and then that same weight for the 300m carry? That seems to make the 100 foot portion too easy. If you didn’t mean 100m but 100′ throughout, that seems pretty tough – that would be about 10 max efforts on the 300m portion. Should it be so heavy we have to drop it that much?
No, for the 300 m you should only be dropping 2, maybe 3 times. I hope that helps you choose an appropriate weight!
so for the 100′ carry pick a weight as heavy as possible.for the 100m it should be a bit lighter obviously but still heavy.For the 300m anything around 100# gets the job done and gets REALLY heavy after 200m lol.It’s more a “suck it up” kind of thing
we don’t have a FAQ but that is a very good idea
The idea is the max weight you can use for the distance given