Warm-up:
2 sets, 10x bent-over T’s, Y’s, and I’s.
followed by…
Two Sets of:
Landmine Rows x 6 reps each arm
Rest as needed
Dumbbell Z-Press x 10 reps
Rest as needed
Strongman Conditioning Session
A.
Build to today’s 4-RM One-Arm Press
Followed by…
Build to today’s 3-RM One-Arm Snatch
Followed by…
Build to today’s 2-RM One-Arm Overhead Squat
Followed by…
Build to today’s 1-RM One-Arm Deadlift
For all of the single-arm work above, use a barbell, and start with your non-dominant arm, followed by your dominant arm.
B.
Two sets of:
Sandbag Clean & Jerk x 5 reps
(work as heavy as possible)
Rest as needed
C.
Two sets of:
150-Foot Yoke Carry
(work as heavy as possible)
Rest 3-4 minutes
D.
Two 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
Finishers
300 Meter Sandbag Carry
Followed by…
200 Meter Prowler Sprint – light load, steady grind
Extra work, before or after class:
Before or after class:
1) BS: 60x2x3
2) Bench-press: work to a 5RM, then 2x5 at -5, -10% of 5RM
Postural Restoration:
3A) 3 sets: internal rotation bridge x10 breaths total
3B) 3 sets: iso plank x5 breaths
4) 20X Croc breath