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
Sandbag Squat (bear hug hold) x 8-10 reps
Rest as needed
Strongman Conditioning Session
A.
Two sets:
3 UB TGU each arm
B.
Three sets of:
100-Foot Hand-Over-Hand Rope Pull
Rest 2-3 minutes
C.
Three sets of:
100-Foot Reverse Sled Drag
(as heavy as possible – no more than one stop per 100-feet)
Rest 2-3 minutes
D.
Three sets of:
100-Foot Harnessed Sled Pulls
(as heavy as possible, no stopping during 100-feet)
Rest 2-3 minutes
E.
300-Meter Sandbag Carry @ 80-120 lbs
(bear hug hold 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
Postural Restoration:
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) with balloon or straw
3C) Banded Deadbug 5X each leg
3D) Box Squats with breath
