September 26-October 2, 2016 – Julien Pineau’s Strongman Program

Day One
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
Dumbbell Z-Press x 10 reps
(build to today’s 10-RM)
Rest as needed

followed by…

Two rounds, without rest, of:
Two rounds, without rest, of:
30 seconds of Lateral Dumbbell Raises with Thumbs Facing Up
30 seconds of DB Hercules Hold with Palms Facing Up
30 seconds of Lateral Dumbbell Raises with Palms Facing Up
30 seconds of DB Hercules Hold with Thumbs Facing Up

Strongman Conditioning Session
A.
Work up to a max weight (with a barbell) for the following complex:
One-Arm Snatch + 3 One-Arm Presses + 3 One-Arm Overhead Squats

B.
Build to today’s 1-RM One-Arm Press

Start with your non-dominant side, then your dominant side.

C.
Build to today’s 1-RM One-Arm Snatch

D.
Build to today’s 3-RM One-Arm Deadlift

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

Finishers
Two rounds, without rest, of:
30 seconds of Dumbbell Presses
30 seconds of Dumbbell Overhead Hold
200 Meter Prowler Sprint – light load, steady grind

Day Two
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:
Viking Sloth 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:
100-Foot Overhead Yoke Carry
Rest 2-3 minutes

B.
Two sets of:
200-Foot Farmer’s Walk
(turn every 50-feet)
Rest 2-3 minutes

C.
Four sets of:
150-Foot Single-Arm Reverse Sled Drag
Rest 60 seconds

Rest 3 minutes, and then switch to the other arm for four sets.

D.
Three sets of:
100-Foot Harnessed Sled Pulls (at max weight)
Rest 60 seconds

Finisher
Two rounds, without rest, of:
30 seconds of Lateral Dumbbell Raises with Thumbs Facing Up
30 seconds of DB Hercules Hold with Palms Facing Up
300 Meter Sandbag Carry