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 x 8-10 reps
Strongman Conditioning Session:
A.
Build to today’s 5-RM One-Arm Press
Find your 5-RM press on your non-dominant arm first, and then find it with your dominant arm.
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 3-RM Sandbag Clean & Jerk
D.
Two sets of:
100-Foot Yoke Carry
(as heavy as possible, goal is max load for 100-feet unbroken)
Rest 3-4 minutes
E.
Two sets of:
100-Foot Hand-Over-Hand Rope Pull
(goal is max load…you’re only allowed one stop in the 100-feet)
Rest 2-3 minutes
Finisher:
One set of:
300m Sandbag Carry
Extra work:
Before or after class:
1) Two sets of:
A) Biceps Opening Curls x 5/5/5 reps
B) Triceps Opening Extensions x 5/5/5 reps
Strength:
2) BS: 60x2x3
3) Bench-press: work to a 5RM (go for a PR), then 95x5, 90x5
Postural restoration:
4A) 3 sets: internal rotation bridge x10 breaths total
4B) 3 sets: iso plank x5 breaths
5) 20X Croc breath