October 3-9, 2016 – Julien Pineau’s Strongman Program

Day One
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 5 reps each arm
(build to today’s 5-RM each arm)
Rest as needed
Dumbbell Z-Press x 5 reps
(build to today’s 5-RM)
Rest as needed

Strongman Conditioning Session
A.
Three sets of:
100-Foot Hand-Over-Hand Rope Pull
(goal is max load…you’re only allowed one stop in the 100-feet)
Rest 2-3 minutes

B.
Build to today’s 3-RM Sandbag Clean & Jerk

C.
Build to today’s Max Weight 200-Foot Overhead Yoke Carry

D.
Two sets of:
300-Foot Farmer’s Walk – turn every 75′
Rest 2-3 minutes

E.
Build to today’s Max Weight 100-Foot Sandbag Carry

Finishers
Two rounds, without rest, of:
30 seconds of Dumbbell Presses
30 seconds of Dumbbell Overhead Hold

Rest 90 seconds, and then…repeat for two more rounds.

Day Two
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:
Viking Sloth Press x 5 reps
Rest as needed
Ab Wheel Rollouts x 10 reps
(wear a weight vest or place weight on upper back if possible)
Rest as needed

Strongman Conditioning Session
A.
Two sets of:
100-Foot Yoke Carry – for max load
Rest 2-3 minutes

B.
Complete as many rounds and reps as possible in 6 minutes of:
50-Foot Suitcase Carry (Left Arm)
5 Single-Arm Deadlifts (Left Arm)
50-Foot Suitcase Carry (Right Arm)
5 Single-Arm Deadlifts (Right Arm)

Rest 60 seconds, and when the running clock reaches 7:00 perform the following…

C.
Complete as many rounds and reps as possible in 6 minutes of:
50-Foot Sandbag Carry (Bear Hug)
5 Sandbag Squats

Finisher
Two rounds, without rest, of:
30 seconds of Dumbbell Presses
30 seconds of Rear Delt Raises

Rest 2 minutes, and then…

Two rounds, without rest, of:
30 seconds of Lateral Dumbbell Raises
30 seconds of Hercules Hold with Thumbs Facing Up