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
Sandbag Squat (bear hug hold) x 8-10 reps
Rest as needed
Strongman Conditioning Session:
A.
Sand Bag Clean & Press
Build to today’s 1-RM.
B.
Two sets of:
100-Foot Hand-Over-Hand Rope Pulls
Rest 2-3 minutes
C.
Two sets of:
100-Foot Yoke Carry
Rest 3 minutes
Goal is to establish heaviest load you can shoulder and walk 100-feet.
D.
One set of:
Sandbag Carry x max distance
(as heavy as possible, shooting for 300 feet or more)
Finisher
One set of:
600-Foot Prowler Sprint
(no stops, no walking)
Extra work:
Before or after class:
1) BS: 60x2x3
2) Two sets of:
Biceps Opening Curls x 5/5/5 reps
Triceps Opening Extensions x 5/5/5 reps
