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 Row x 6 reps each arm
(aim to ensure engagement of the oblique and lat insertion – pull the dumbbell to your hip, not your chest)
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
followed by…
Two rounds of:
30 seconds of L-Seated Dumbbell Presses with Neutral Grip
30 seconds of L-Seated Dumbbell Overhead Hold
Rest 60 seconds and repeat
Strongman Conditioning Session
A.
Two sets of:
60 Seconds of Single-Arm Barbell Overhead Squats (each arm)
Rest 2 minutes
Do not count reps, instead focus on tempo and mechanics. Go slow on the way down, and ascend quickly. Feel tension through your external obliques on the descent, then think of getting into internal obliques on the ascent.
B.
“Sally Up” Sandbag Press
Put on the song “Flower” by Moby and press the sandbag up every time you hear “Sally Up” and lower it on the “Sally Down.” Hold the bag in a pressing position throughout.
C.
Two sets for max weight of:
785-Foot Hand-Over-Hand Rope Pull
immediately followed by…
150-Foot Sandbag Carry
Rest 2 minutes
D.
Two sets for max weight of:
75-Foot Overhead Yoke Carry
Rest 3-4 minutes
E.
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.
Finishers
One set of:
200 Meter Sled Push
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
(for max weight – pull the barbell to your bell button and look for engagement in you lower lats)
Rest 20 seconds
Ab-Wheel Roll-Outs x 15 reps
Rest 60 seconds
followed by…
Build to today’s 5-RM for each arm of Viking Sloth Press
(Do not sit at the bottom, sit right at parallel and maintain tension from head to toe.)
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
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
A.
Three sets for max weight of:
150-Foot Reverse Sled Drag
immediately followed by…
150-Foot Yoke Carry
Rest 3-4 minutes
B.
Three sets for max weight of:
90-Foot Harnessed Sled Pulls
Rest 2 minutes
C.
Three sets for max time of:
150-Foot Farmer’s Carry
immediately followed by…
150-Foot Sled Sprint
Rest 3-4 minutes
D.
One set for max weight of:
400-Meter Sandbag Carry