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.
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Echo Bike
Thirty sets of:
Echo or Assault Bike x 30 seconds @ 73/66+RPM
Rest 30 seconds between sets
Additional Work
Three sets for times and reps of:
200 Meter Assault Runner
50 Foot Hand Over Hand Sled Pull (8/10 effort)
50 Foot Sled Push
50 Foot Hand Over Hand Sled Pull (8/10 effort)
Max Unbroken Strict Handstand Push-Ups (55+: 3-5″ riser)
Rest 3 minutes between sets
*If you exceed 20 SHSPU, add a 2″ deficit each set.
**Use a push sled so that you can easily reset for the second 50 foot pull.