***Class will be held on the trail behind the auto-parts store across from us on University avenue. Just cross University at Waldo and you'll see my white truck and all of the equipment.***
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:
Single-Arm Dumbbell Rows x 6-8 reps each
Rest as needed
Sots Press x 8-10 reps
Rest as needed
Strongman Conditioning Session
A.
Two sets of:
150-Foot Yoke Carry
(perform for max load, no stopping)
and then…
B.
Three sets of:
150-Foot Reverse Sled Drags
(perform for max load, no stopping)
and then…
C.
Three sets of:
150-Foot Sled Sprints
(perform for max speed, keep weight moderate)
Rest 60 seconds
Rest 3 minutes, and then…
D.
150-Foot Harnessed Sled Pulls
(for max load, no stopping in the 150 feet)
Rest 60 seconds
Extra work:
Strength:
1) FS: 60x2x3
Mobility:
2) Two sets of:
Biceps Opening Curls x 5/5/5 reps
Triceps Opening Extensions x 5/5/5 reps
Postural restoration:
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 x5 each leg
3D) Box Squats with breath x5, or 3 each leg unilateral.
