Meeting on the trail, behind the auto parts store (SE 11 street and 1st ave)
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:
Sots press x 5 reps
Rest as needed
Ab Wheel Rollouts x 10 reps
(wear a weight vest or place weight on upper back if possible)
Rest as needed
Strongman Conditioning Session
A.
Two sets of:
200-Foot Overhead Yoke Carry
Rest 2-3 minutes
B.
Two sets of:
100-Foot Farmer’s Walk
(turn at every 50-foot mark)
Rest 3-4 minutes
C.
Three sets of:
150-Foot Reverse Sled Drags
(work as heavy as possible, but no stopping during 150′)
Rest 60 seconds
Rest 3 minutes, and then…
D.
Three sets of:
150-Foot Sled Sprints
(light to moderate load, you should be able to keep the sled moving well)
Rest 60 seconds
Rest 3 minutes, and then…
E.
Three sets of:
150-Foot Harnessed Sled Pulls
(work as heavy as possible, but no stopping during 150′)
Rest 60 seconds
Finisher
Two rounds, without rest, of:
30 seconds of Lateral Dumbbell Raises for max reps
30 seconds of DB Hercules Hold with Thumbs Facing Up
Rest 2 minutes, and then…
30 seconds of Dumbbell Shoulder Presses for max reps
30 seconds of DB Hercules Hold with Palms Facing Up