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 x 8-10 reps
Strongman Conditioning Session
A.
Two sets of:
Heavy Sandbag Squat x 5 reps
(bear hug the sandbag, hit full depth with a slight pause at the bottom of each, try not to let the bag touch the floor)
Rest 2-3 minutes
B.
Two sets of:
50-Foot Overhead Yoke Carry
Rest 2-3 minutes
*Keep your elbows locked out throughout the movement, with absolutely NO shrugging. Shoulders have to be locked down in position while walking.
**Athletes should be able to achieve at least a 50-foot overhead carry with their 1-RM Snatch weight, and their goal should be to achieve that distance with their 1-RM Clean and Jerk weight.
C.
Two sets of:
100-Foot Rope Pulls
(goal is max load…you’re only allowed one stop in the 100-feet)
Rest 2-3 minutes
D.
Two sets of:
100-Foot Farmer’s Walk
(goal is max load, no stopping allowed)
Rest 2-3 minutes
E.
One set of:
100-Foot Sandbag Carry
(as heavy as possible, no drops allowed)
Time permitting:
Finishers
One set of:
300 Meter Sandbag Carry
followed by…
One set of:
150 Meter Prowler Sprint
(no stopping, embrace the grind)
Competition:
Extra work, before or after class:
1) Two sets of:
A) Biceps Opening Curls x 5/5/5 reps
B) 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)
Postural Restoration:
4A) internal rotation bridge x10 breaths total
4B) iso plank x5 breaths
5) 20X Croc breath