Warm-Up:
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
followed by…
Two sets of:
Single-Arm Dumbbell Rows x 6-8 reps each
Rest as needed
Sots Press x 8-10
Rest as needed
Strongman Conditioning Session
A.
Build to today’s 1-RM One-Arm Press
B.
Build to today’s 3-RM One-Arm Snatch
Find your 3-RM snatch on your non-dominant arm first, and then find it with your dominant arm.
C.
Build to today’s 5-RM One-Arm Deadlift
Find your 5-RM deadlift on your non-dominant arm first, and then find it with your dominant arm.
D.
Complete as many rounds and reps as possible in 5 minutes of:
5 Sandbag Squats (60-120 lbs)
50-Foot Sandbag Carry (bear hug only)
Extra work:
Before class, if possible:
1) FS: 60x2x3
2) Two sets of:
Biceps Opening Curls x 5/5/5 reps
Triceps Opening Extensions x 5/5/5 reps
After class:
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, or 5 breaths total)
3C) Banded Deadbug 5X each leg
3D) Box Squats with breath
