October 17-23, 2016 – Julien Pineau’s Strongman Program

Day One
Warm-Up and Openers
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

followed by…

Two Sets of:
Landmine Rows x 6 reps each arm
Rest as needed
Sandbag Squat (bear hug hold) x 8-10 reps
Rest as needed

Strongman Conditioning Session
A.
Build to today’s 1-RM Sandbag Clean

B.
Two sets of:
100-Foot Overhead Yoke Carry
Rest 2-3 minutes

Go as heavy as possible with these! Goal is to exceed last week’s weight.

C.
Two sets of:
100-Foot Hand-Over-Hand Rope Pulls

(as heavy as possible)
Rest 2-3 minutes

D.
Two sets of:
100-Foot Sandbag Carry
(as heavy as possible – no more than one stop per length)
Rest 2 minutes

Day Two
Warm-Up and Openers
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

followed by…

Two sets of:
Single-Arm Dumbbell Rows x 6-8 reps each arm
Rest as needed
Viking Sloth Press x 8-10 reps
Rest as needed

Strongman Conditioning Session
A.
Two sets of:
200-Foot Overhead Yoke Carry
(walk 100-feet out, and 100-feet back)
Rest 2-3 minutes

B.
Two sets of:
200-Foot Farmer’s Carry
(walk 100-feet out, and 100-feet back with as heavy as you can handle)
Rest 2-3 minutes

C.
Complete as many rounds and reps as possible in five minutes of:
3 Sandbag Clean & Jerks
50-Foot Sandbag Carry

Use a bag that will be heavy enough to challenge you, but one in which you will be able to move with throughout the duration of the 5 minutes. The goal would be to barely sustain nonstop movement throughout the five minutes.