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.
For max reps:
60 seconds of Single-Arm Barbell Press
+ Overhead Squat
Rest 60 seconds between arms
B.
Five rounds of:
Supinated-Grip Barbell Rows x 5 reps
Ab-Wheel Rollouts x 5 reps
For the barbell rows, create external torque and internal obliques. On the ab-wheel, you’ll want to create external torque throughout your upper and lower body.
C.
Two sets of:
Sandbag Squats x Max Reps
immediately followed by…
Reverse Sled Drag x Max Distance
Rest 3-5 minutes
Goals should be 20+ reps on the squats – looking for muscular failure; and 30+ meters on the sled drags.
D.
Two sets for max weight of:
100-Foot Hand-Over-Hand Rope Pulls
immediately followed by…
150-Foot Sandbag Carry
On the rope pulls, focus on moving your hands as quickly as possible, and keep your chest parallel to the ground – do not stand up, that will cause you to use your biceps instead of your lats.
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.
Two sets for max weight of:
75-Foot Overhead Yoke Carry
Rest 3-4 minutes
For this distance, you should be able to handle your 1-RM snatch weight.
B.
Two sets for max weight of:
60-Foot Seated Rope Pulls
Brace your feet against something sturdy (a tire, yoke, heavy sandbag, etc…), and reach with your arms as far as possible and pull on the rope while driving with your legs – try to use your legs as much as possible as if you were trying to push something away with your legs. By the time you’re done, if you’ve gone heavy enough, your forearms and core will feel it.
C.
Two sets for max weight of:
150-Foot Single-Arm Reverse Sled Drag (Left Arm)
immediately followed by…
150-Foot Sled Sprint
immediately followed by…
150-Foot Single-Arm Reverse Sled Drag (Right Arm)
immediately followed by…
150-Foot Sled Sprint
Rest 4-5 minutes
Finisher
One set of:
400 Meter Sandbag Carry