Warm-up:
Two sets of:
Bent-over T Raises x 10 reps @ 2121
Bent-over Y Raises x 10 reps @ 2121
Bent-over I Raises x 10 reps
followed by…
Two Sets of:
Landmine Rows x 6 reps each arm
Rest as needed
Dumbbell Z-Press x 5 reps
Rest as needed
Strongman Conditioning Session
A.
Take 10-15 minutes to build to today’s 5-RM Sandbag Front Squat
B.
Take 10-15 minutes to build to today’s 5-RM Sandbag Clean & Push Press
C.
Three sets of:
100-Foot Overhead Yoke Carry
(work as heavy as possible)
Rest 3-4 minutes
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.
One set for max weight of:
150-Foot Sandbag Carry
Finishers
300 Meter Sandbag Carry
Followed by…
150 Meter Prowler Sprint – light load, steady grind
Extra work, before or after class:
Before or after class:
1) Two sets of:
Biceps Opening Curls x 5/5/5 reps
Triceps Opening Extensions x 5/5/5 reps
2) BS: 60x2x3
3) Bench-press: work to a 3RM, then 95x5, 90x5 (based off daily 3RM)
4A) internal rotation bridge x10 breaths total
4B) iso plank x5 breaths
5) 20X Croc breath