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 Rows x 6 reps each arm
(aim to ensure engagement of the oblique and lat insertion)
Rest as needed
Barbell Z-Press – Build to a 5-RM
Rest as needed
Strongman Conditioning Session
Goal is to go a bit heavier than last week. Focus on engaging lats properly and maintaining good engagement through both concentric and eccentric phases.
A.
Build to today’s 3-RM Single-Arm Barbell Sotts Press
Followed by…
Build to today’s 3-RM Single-Arm Barbell Press
Followed by…
Build to today’s 3-RM Single-Arm Barbell Overhead Squat
B.
One set for max reps:
Sandbag Front Squats
(same weight as last week, but make sure you beat the number of reps)
C.
Two sets of:
100-Foot Rope Pulls
(goal is intensity, so if you’re not cramping in your lats/biceps/pecs after the second set, you may have gone too slow, or too light)
Rest 2-3 minutes
D.
Two sets of:
50-Foot Overhead Yoke Carry
Rest 2-3 minutes
Finishers
One set of:
200 Meter Sandbag Carry
(every single week, because it’s the best thing for your soul – and your posterior chain)
followed by…
Two rounds of:
30 seconds of Dumbbell Presses
30 seconds of Dumbbell Overhead Hold
Rest 60 seconds, and then…
Four rounds of:
30 seconds of Dumbbell Lateral Raises
30 seconds of Hercules Hold with Thumbs Facing Up
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
Rest 15 seconds
Ab-Wheel Rollouts x 15 reps
Rest 60 seconds
followed by…
x 8-10 alternating reps
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
Work your way to new max weights this week.
A.
Build to today’s max effort 50-Foot Yoke Carry
B.
Build to today’s max effort 50-Foot Farmer’s Carry
C.
Build to today’s max effort 100-Foot Sled Drag – you can only stop once
D.
Build to today’s max effort 100-Foot Harnessed Sled Drag – you can only stop once