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:
Viking Sloth Press x 5 reps
Rest as needed
Ab Wheel Rollouts x 10 reps
(wear a weight vest or place weight on upper back if possible)
Rest as needed
Strongman Conditioning Session
A.
Two sets of:
300-Foot Yoke Carry
Rest 3-4 minutes
B.
Two sets of:
200-Foot Farmer’s Walk
(turn at every 50-foot mark)
Rest 3-4 minutes
Finisher
Two rounds, without rest, of:
30 seconds of Dumbbell Shoulder Presses for max reps
30 seconds of DB Hercules Hold with Palms Facing Up
Rest 2 minutes, and then…
30 seconds of Lateral Dumbbell Raises for max reps
30 seconds of DB Hercules Hold with Thumbs Facing Up
Extra work:
1) FS: 60x2x3
2) Two sets of:
Biceps Opening Curls x 5/5/5 reps
Triceps Opening Extensions x 5/5/5 reps
Posture:
3A) 4 point stance (Cat pose with breath) X5, optional 3 point, 3 each side
3B) 90/90 SASL (reach optional, 3 on each side) with balloon or straw
3C) Banded Deadbug 5X each leg
3D) Box Squats with breath