Day One
Openers – The Openers are designed to increase mobility (range of motion while maintaining torque), but also to test and see if a certain body part is ready for loading. If not, you might need to do an extra set or two.
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…
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:
Landmine 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 1-RM Odd Object Strict Press – it can be a sandbag (Julien’s favorite), axle (kinda cheating), a log, or anything awkward…but it cannot be a barbell.
B.
Build to today’s 5-RM Single-Arm Barbell Press
(using the barbell here forces you to stabilize on the way down)
C.
Two sets of:
200-Foot Rope Pulls
(if possible, set up two sleds and two ropes to minimize rest time; 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
D.
Two sets of:
100-Foot Overhead Yoke Carry
Rest 2-3 minutes
E.
One set for max reps:
Sandbag Front Squats
(hold it like you’re going to press it overhead – and hang in there for as long as possible)
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…
300 Meter Sled Push
Day Two
Openers – The Openers are designed to increase mobility (range of motion while maintaining torque), but also to test and see if a certain body part is ready for loading. If not, you might need to do an extra set or two.
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…
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…
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
followed by…
Four rounds of:
15 seconds of Dumbbell Lateral Raises
15 seconds of Hercules Hold with Thumbs Facing Up
Rest 60 seconds, and then…
Four rounds of:
15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up
15 seconds of Hercules Hold with Palms Facing Up
Strongman Conditioning Session
Work your way to new max weights this week.
A.
Build to today’s max effort 150-Foot Yoke Carry
B.
Build to today’s max effort 150-Foot Farmer’s Carry
(turn every 50-feet)
C.
Three sets of:
150-Foot Harnessed Sled Drags
Rest 60 seconds
Rest 3 minutes, and then…
D.
Three sets of:
150-Foot Sled Drag
Rest 60 seconds
Rest 3 minutes, and then…
E.
Three sets of:
150-Foot Sled Sprints
(weight for max speed)
Rest 60 seconds