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
Dumbbell Z-press x 5 reps each arm
Strongman Conditioning Session
A.
Build to today’s 3-RM Sandbag Clean & Jerk
B.
Build to today’s 3-RM Sandbag Squats
C.
Work up to a Max Effort…
50-Foot Overhead Yoke Walk
Rest 2-3 minutes
D.
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
E.
Work up to a max effort…
100-Foot Sandbag Carry (bear hug only)