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
Barbell Z-Press – Build to a 3-RM
Rest as needed
followed by…
Two rounds of:
30 seconds of Dumbbell Presses
30 seconds of Dumbbell Overhead Hold
Rest 60 seconds and repeat
Strongman Conditioning Session
A.
Build to today’s 3-RM Odd Object Push Press – it can be a sandbag (Julien’s favorite), axle (kinda cheating), a log, or anything awkward…but it cannot be a barbell. Try to use something different than you used last week if possible.
B.
Build to today’s 3-RM Single-Arm Barbell Press
(using the barbell here forces you to stabilize on the way down)
C.
Two sets of:
50-Foot Rope Pulls
(this is a SHORT pull, so make the weight heavy – which may be tougher on the biceps, but the idea is still intensity, so pull as fast as possible)
Rest 2-3 minutes
D.
Two sets for max weight of:
100-Foot Farmer’s Carry
(turn every 50-feet)
Rest 2-3 minutes
E.
Two sets for max weightof:
200-Foot Overhead Yoke Carry
Rest 2-3 minutes
F.
One set for max reps:
Sandbag Squats
(if you did more than 20 reps the last time you did these, make sure you use more weight)
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
A.
Two sets for max weight:
50-Foot Harnessed Sled Drags
immediately followed by…
50-Foot Yoke Carry
Rest 2 minutes
B.
Build to today’s max effort…
150-Foot Farmer’s Carry
(turn every 50-feet – hopefully your hands have recovered from the previous session)
Rest 3 minutes, and then…
C.
Three sets for max load of:
150-Foot Sled Drag
Rest 60 seconds
Rest 3 minutes, and then…
D.
Three sets of:
150-Foot Sled Sprints
(weight for max speed)
Rest 60 seconds