June 16, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets at ascending effort of:
200 Meter Run
100 Foot Farmer Carry
10 Weighted Side Bends (each side)
10 Tempo Goblet Squats @ 2222

A.
Five sets of:
5 Tempo Front Squats @ 2211 (60-64%)
Rest 2 minutes between sets

B.
Every 2 minutes, for 6 minutes (3 sets):
3 Snatch Pulls + 3 Power Snatches + 3 Overhead Squats @ 50-55% of 1-RM Snatch

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Pulls + 2 Power Snatches + 2 Overhead Squats @ 60-65% of 1-RM Snatch

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
1 Snatch Pull + 1 Power Snatch + 1 Overhead Squat @ 70-75% of 1-RM Snatch

C.
Establish a max time of:

Dumbbell Farmer Hold (100/70lbs)

*No hook grip.
**Note the time that each hand fails.

D.
Five sets for times of:
50 Foot Back Rack Carry (405/305lbs)
50 Foot Handstand Walk
100 Foot Farmer Carry (100/70lbs)
50 Foot Handstand Walk
Rest 60 seconds between sets

Modifications:
1. If you have a yoke, sub that for the back rack carry.
2. If you cannot easily transport a barbell 50 feet from one rack to another WITHOUT turning around, then substitute a 30 second hold instead of the carry.
3. If 405/305 is too heavy, substitute for 100% of your 1RM Back Squat.

Athlete Notes:
Strongman meets gymnastics in today’s training session. That back rack/yoke carry is meant to build up some tension in your body, then we want to see how proficient you are on your hands. After that you’ll farmer carry to blow up the grip and then have to handstand walk again. Make no mistake, these intervals are meant to be FAST. We’ve see more and more strongman implements in the games over the past few years so these types of workouts will be staples of this cycle.