October 31-November 6, 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:
Landmine Rows x 6 reps each arm
Rest as needed
Alternating Arm Dumbbell Z-Press x 5 reps – build to a 5-RM
(press with one arm, then bring it down, then press with the other)
Rest as needed

Strongman Conditioning Session
A.
Build to today’s 1-RM Odd Object Overhead Press

You can use a sandbag (my favorite), an axle (kinda cheating), a log, or anything awkward. Note what you used and the weight.

B.
Build to today’s 3-RM Single-Arm Strict Press

Use either a barbell or dumbbell for this, and test both sides.

C.
One set for max reps of:
Sandbag Squats @ bodyweight

If you can still walk after this, you could have done another rep or two.

D.
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

E.
Two sets of:
50-Foot Overhead Yoke Carry
Rest 2-3 minutes

Are your triceps giving up? If not, you probably need stronger lats (it’s coming).

Finishers
One set of:
200 Meter Sandbag Carry

followed by…

One set of:
300 Meter Prowler Sprint

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:
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

Strongman Conditioning Session
A.
Two sets of:
150-Foot Farmer’s Walk
(goal is max load, no stopping allowed – turn every 50-feet)
Rest 2-3 minutes

B.
Two sets of:
100-Foot Sandbag Carry
(as heavy as possible, no drops allowed)
Rest 3 minutes

C.
Two sets of:
100-Foot Harnessed Sled Pulls
(for max load, no stopping in the 100 feet)
100-Foot Yoke Carry
(perform for max load, no stopping)
Rest 3 minutes

Finisher
Two rounds of:
30 seconds of Dumbbell Presses
30 seconds of Hercules Hold with Palms Facing Up

Followed by…

Two rounds of:
30 seconds of Dumbbell Lateral Raises
30 seconds of Hercules Hold with Thumbs Facing Up

Rest 3 minutes, and then…

Three sets of:
50-Meter Prowler Sprint @ 100% effort
Rest 60 seconds