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
Dumbbell Z-Press x 5 reps
(build to today’s 5-RM)
Rest as needed
Strongman Conditioning Session
A.
Take 10-15 minutes to build to today’s heavy barbell complex of…
1-Arm Snatch x 1 rep
1-Arm Press x 3 reps
1-Arm Overhead Squat x 5 reps
Establish your heaviest set with both arms, and note which arm is dominant.
B.
Take 10-15 minutes to build to today’s 1-RM 1-Arm Snatch
C.
Take 10-15 minutes to build to today’s 3-RM Sandbag Clean & Jerk
D.
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
E.
Two sets of:
200-Foot Overhead Yoke Carry
(goal is to establish max load for 200-feet)
Rest 2-4 minutes
Finishers
300 Meter Sandbag Carry
Followed by…
200 Meter Prowler Sprint – light load, steady grind
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.
Four sets of:
100-Foot Farmer’s Walk
(turn at every 50-foot mark)
immediately followed by…
100-Foot Sandbag Carry (bear-hug hold)
Rest 3-4 minutes
Goal is to perform both for max load.
B.
Four sets of:
150-Foot Harnessed Sled Pulls
(work as heavy as possible, but no stopping during 150′)
immediately followed by…
150-Foot Yoke Carry
Rest 3-4 minutes
Goal is to perform both for max load.
C.
Two rounds, without rest, of:
30 seconds of Dumbbell Shoulder Presses for max reps
30 seconds of DB Hercules Hold with Palms Facing Up
Rest 2 minutes, and then…
D.
Two rounds, without rest, of:
30 seconds of Lateral Dumbbell Raises for max reps
30 seconds of DB Hercules Hold with Thumbs Facing Up
Rest 3 minutes, and then…
E.
Three sets of:
50-Meter Prowler Sprints
Rest 60 seconds