November 14-20, 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:
Single-Arm Dumbbell Rows x 6 reps each arm
(aim to ensure engagement of the oblique and lat insertion)
Rest as needed
Dumbbell Z-Press – Build to a 3-RM
Rest as needed

Strongman Conditioning Session
A.
Build to today’s 2-RM Single-Arm Barbell Sotts Press

Followed by…

Build to today’s 2-RM Single-Arm Barbell Overhead Strict Press

Followed by…

Build to today’s 2-RM Single-Arm Barbell Overhead Squat

B.
One set for max reps:
Sandbag Front Squats
(goal should be to use a bodyweight sandbag – and go all out – your upper back is likely to give up first on this max reps set)

C.
Two sets of:
150-Foot Overhead Yoke Carry

Rest 2-3 minutes

D.
Three sets of:
100-Foot Rope Pulls
(goal is intensity, so if you’re not cramping in your lats/biceps/pecs after the second set, you may have gone too slow, or too light)
Rest 2-3 minutes

Finishers
One set of:
200 Meter Sandbag Carry
(every single week, because it’s the best thing for your soul – and your posterior chain)

followed by…

One set of:
200 Meter Prowler Sprint

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…

Three sets of:
Supinated-Grip Barbell Rows x 10 reps
Rest 15 seconds
Ab-Wheel Rollouts x 15 reps
Rest 60 seconds

followed by…

Viking Sloth Press x 8-10 alternating reps
Rest as needed

Strongman Conditioning Session
A.
Two sets of:
100-Foot Yoke Carry (for max weight)
100-Foot Farmer’s Walk (for max weight)
100-Foot Sandbag Carry (for max weight)
Rest 3 minutes

There is no rest between the movements, only after you’ve finished the sandbag carry. Make the implements as heavy as you can handle…and just hang on for the final sandbag walk.

Rest until recovered, and then…

B.
Complete as many rounds and reps as possible in 7 minutes of:
10 Sandbag Squats
100-Foot Sandbag Carry (Bear-Hug Hold)

Finisher
Two rounds of:
30 seconds of Dumbbell Presses
30 seconds of Dumbbell Overhead Hold

Followed by…

Two rounds of:
30 seconds of Dumbbell Lateral Raises
30 seconds of Hercules Hold with Thumbs Facing Up

Rest 3 minutes, and then…

Two sets of:
200-Foot Prowler Sprint @ 100% effort
Rest 2 minutes