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
Ab Wheel Rollouts x 10 reps
(wear a weight vest or place weight on upper back if possible)
Strongman Conditioning Session
A.
Two sets of:
150-Foot Yoke Carry
Rest 3-4 minutes
B.
100-Foot Farmer’s Walk
(turn at 50-foot mark)
Rest 3-4 minutes
C.
Complete as many rounds and reps as possible in 6 minutes of:
50-Foot Suitcase Carry (Left Arm)
5 Single-Arm Deadlifts (Left Arm)
50-Foot Suitcase Carry (Right Arm)
5 Single-Arm Deadlifts (Right Arm)
Rest 3 minutes, and then…
D.
Complete as many rounds and reps as possible in 6 minutes of:
50-Foot Sandbag Carry
5 Sandbag Squats
Finisher
Two sets of:
30 seconds of Dumbbell Presses
30 second Hercules Hold Palm Facing Up (light…1-5 lbs)
Followed by…
Two sets of:
30 seconds of Lateral Raises
30 seconds of Hercules Hold Thumbs Facing Up
Extra work:
1) Split Jerk:
70x2, 75x2, 80x2x3
2A) 4XME strict HSPU + ME kipping HSPU without coming off the wall, or Press 4X8
2B) BS: 70x2x3
3) 5x3 Heaving Snatch balance
1A) 3 sets: internal rotation bridge
1B) 3 sets: iso plank
2) 20X Croc breath