Day One
Warm-Up and Openers
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
followed by…
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
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.
Sand Bag Clean & Press
Build to today’s 1-RM.
B.
Two sets of:
100-Foot Hand-Over-Hand Rope Pulls
Rest 2-3 minutes
C.
Two sets of:
100-Foot Yoke Carry
Rest 3 minutes
Goal is to establish heaviest load you can shoulder and walk 100-feet.
D.
One set of:
Sandbag Carry x max distance
(as heavy as possible, shooting for 300 feet or more)
Finisher
One set of:
600-Foot Prowler Sprint
(no stops, no walking)
Day Two
Warm-Up and Openers
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
followed by…
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
followed by…
Two sets of:
Single-Arm Dumbbell Rows x 6-8 reps each
Rest as needed
Viking Sloth Press x 8-10 alternating reps
Rest as needed
Strongman Conditioning Session
A.
Build to today’s 1-RM One-Arm Press
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 5-RM One-Arm Deadlift
Find your 5-RM deadlift on your non-dominant arm first, and then find it with your dominant arm.
D.
Complete as many rounds and reps as possible in 5 minutes of:
5 Sandbag Squats (80-120 lbs)
50-Foot Sandbag Carry (bear hug only)
Working my way through the programming a bit later than others but had a question with regards to the viking sloth press… How can I set it up at a gym? I don’t have the piece of aparatus that seems to be the hinge point in the video
I certainly do
Do we use straps for the 1 arm deadlift?
I do and recommend it ??
For the snatch, is it a power snatch or are we diving under to a squat?
It’s a Power Snatch,we are going for explosiveness
Hi all. A couple of questions. With the prowler sprint, my sled is a tyre so I don’t have posts. Would you recommend holding the straps as if you were pushing the prowler and dragging the tyre that way?
Second, is the one arm press and snatch supposed to done with dumbells or barbell?
Thanks.
The 1-arm oress is with a barbell https://instagram.com/p/_upHIni87D/
Find a creative way to push that thing 🙂
So is it alright to get down low and push? I was just wondering because that might’ve targeted different muscles than intended? Always learning.. 🙂
I prefer high & push.The point here is maximum speed
And how much weight do we want on sled for sprints?
It’s impossible for me to say because it depends on the sled and parking lot
Clean and strict? Push?
Push is fine ??
Is the one arm deadlift done suitcase style or out in front?
Out in front Alan!