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 Rows x 6 reps each arm
(aim to ensure engagement of the oblique and lat insertion)
Rest as needed
Dumbbell Z-Press – Build to a 5-RM
Rest as needed
Strongman Conditioning Session
A.
Build to today’s 5-RM Single-Arm Barbell Sotts Press
Followed by…
Build to today’s 5-RM Single-Arm Barbell Press
Followed by…
Build to today’s 5-RM Single-Arm Barbell Overhead Squat
B.
One set for max reps:
Sandbag Front Squats
(this week’s goal is to add 10-20 lbs to the sandbag you used last week – your upper back is likely to give up first on this max reps set)
C.
Two sets for max load of:
150-Foot Farmer’s Walk
(turn around every 50-feet)
D.
Two sets of:
150-Foot Overhead Yoke Carry
Rest 2-3 minutes
E.
Two sets of:
100-Foot Rope Pulls
(goal is intensity, so if you’re not cramping in your lats/biceps/pecs after the second set, you may have gone too slow, or too light)
Rest 2-3 minutes
F.
Two sets for max load of:
100-Foot Harnessed Sled Pulls
Rest 2-3 minutes
Finishers
One set of:
200 Meter Sandbag Carry
(every single week, because it’s the best thing for your soul – and your posterior chain)
followed by…
One set of:
200 Meter Prowler Sprint
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
Rest 15 seconds
Ab-Wheel Rollouts x 15 reps
Rest 60 seconds
followed by…
Viking Sloth Press x 8-10 alternating reps
Rest as needed
Two rounds of:
30 seconds of Dumbbell Presses
30 seconds of Dumbbell Overhead Hold
Rest 60 seconds, and then…
Four rounds of:
30 seconds of Dumbbell Lateral Raises
30 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.
Complete as many rounds and reps as possible in 7 minutes of:
100-Foot Suitcase Carry
10 Suitcase Deadlifts (weight in front)
Alternate arms after every full round.
Rest 2 minutes, and then…
B.
Complete as many rounds and reps as possible in 7 minutes of:
10 Sandbag Squats
100-Foot Sandbag Carry
Are there any links for single arm barbell sotts, shoulder press or OHS?
Wondering what these should look like and how to safely get the bar in the correct positions. Thanks
presses are performed like the standard movement but with the barbell held like a long dumbbell.