July 18-24, 2016 – Julien Pineau’s Strongman Program

Day One
Warm-Up and Openers

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 (bear hug hold) x 8-10 reps
Rest as needed

Strongman Conditioning Session

A.
Two sets of:
Pause Back Squats x 3 reps @ 33X1
(perform these without shoes, sit back and feel your posterior chain)
Rest 2-3 minutes

B.
Two sets of:
100-Foot Overhead Yoke Carry
Rest 2-3 minutes

Go as heavy as possible with these!

C.
Two sets of:
100-Foot Farmer’s Carry
(as heavy as possible)
Rest 2-3 minutes

D.
Two sets of:
100-Foot Reverse Sled Drag
(as heavy as possible – no more than one stop per length)
Rest 2 minutes

E.
Two sets of:
100-Foot Harnessed Sled Drag
(as heavy as possible – no more than one stop per length)
Rest 2 minutes

Day Two
Warm-Up and Openers
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:
Viking Sloth Press x 8-10 reps
Rest as needed
Sandbag Squat (bear hug hold) x 8-10 reps
Rest as needed

Strongman Conditioning Session

A.
Build to today’s 5-RM One-Arm Press (for each arm)

Followed by…

Build to today’s 3-RM One-Arm Snatch

Find your 3-RM snatch on your non-dominant arm first, and then find it with your dominant arm.

Followed by…

Build to today’s 1-RM Single-Arm Deadlift

Non-dominant arm, followed by dominant.

B.
Two sets of:
100-Foot Single-Arm Sled Drag with Left Hand
immediately followed by…
100-Foot Single-Arm Sled Drag with Right Hand
Rest 2-3 minutes

C.
Two sets of:
100-Foot Hand-Over-Hand Rope Pulls
Rest 2-3 minutes

D.
Every minute, on the minute:
120-Foot Prowler Sprint @ max load

The workout ends when it takes more than 14 seconds – 20 feet more than last week, but commit to equaling your effort.