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
Two Sets of:
Landmine Rows x 6 reps each arm
Rest as needed
Dumbbell Z-Press x 10 reps each arm
Rest as needed
Strongman Conditioning Session
A.
Take 10-15 minutes to build to today’s heavy barbell complex of…
1-Arm Snatch + 1-Arm Press + 1-Arm Overhead Squat
Establish your heaviest set with both arms, and note which arm is dominant.
B.
Take 10-15 minutes to build to today’s 5-RM 1-Arm Deadlift
C.
Take 10-15 minutes to build to today’s 2-RM Sandbag Clean & Jerk
Extra work:
D.
Two sets of:
100-Foot Yoke Carry
Rest 2-4 minutes
E.
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
Finishers
300 Meter Sandbag Carry
Followed by…
200 Meter Prowler Sprint – light load, steady grind
Before or after class:
Mobility:
1) Two sets of:
Biceps Opening Curls x 5/5/5 reps
Triceps Opening Extensions x 5/5/5 reps
Strength:
2) BS: 60x2x3
3) Bench-press: work to a 5RM, then 95x5, 90x5 (based off daily 5RM)
If you’ve been consistent with benching, you should have a good idea of what your 5rm is. Push the weight.
PR:
4A) internal rotation bridge x10 breaths total
4B) iso plank x5 breaths
5) 20X Croc breath