June 27-July 3, 2016 – Julien Pineau’s Strongman Program

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.
Two sets of:
Low-Bar Back Squats with a Pause x 3 reps @ 33X1
(perform these without shoes – feel your weight distribution and ensure engagement of your posterior chain)
Rest 2-3 minutes

B.
Two sets of:
100-Foot Overhead Yoke Carry
Rest 2-3 minutes

Keep your elbows locked out throughout the movement, with absolutely NO shrugging. Shoulders have to be locked down in position while walking.

C.
Two sets of:
100-Foot Farmer’s Carry
(as heavy as possible without stopping)
Rest 2-3 minutes

D.
Two sets of:
100-Foot Reverse Sled Drag
(as heavy as possible – no more than one stop per length)
Rest 2 minutes

E.
300-Meter Sandbag Carry @ 80-120 lbs
(bear hug hold only)

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:
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.
Build to today’s 5-RM Log Clean & Press

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)