Warm-up:
Two sets of:
Incline T Raises x 10 reps @ 2121
Incline Y Raises x 10 reps @ 2121
Incline 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.
Two sets of:
Heavy Sandbag Squat x 5 reps
(bear hug hold, go as heavy as you can handle for 5 reps)
Rest 2-3 minutes
B.
Two sets of:
100-Foot Overhead Yoke Carry
*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.
Rest 2-3 minutes
C.
Two sets of:
100-Foot Hand-Over-Hand Rope Pulls
Rest 2-3 minutes
D.
One set of:
300-Foot Sandbag Carry
(as heavy as possible, 1-2 drops allowed)
Competition:
1) BS: 50x2x3
2) Tricep and Bicep openers, two sets. 5-5-5 reps
