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 Row x 6 reps each arm
(aim to ensure engagement of the oblique and lat insertion – pull the dumbbell to your hip, not your chest)
Rest as needed
Barbell Z-Press – Build to a 5-RM
Rest as needed
followed by…
Two sets of:
Wide-Grip Pull-Ups x max reps
(find a width at which you cannot default to your traps and must engage your lats)
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
Rest 2 minutes, and then…
Two rounds of:
30 seconds of Dumbbell Presses
30 seconds of Dumbbell Overhead Hold
Rest 60 seconds and repeat
Followed by…
Strongman Conditioning Session
A.
Build to today’s 3-RM Sandbag Push Press
B.
Two sets for max weight of:
50-Foot Overhead Yoke Carry
Rest 2-3 minutes
C.
Two sets for max weight of:
100-Foot Rope Pulls
(go for maximal intensity; you should not be able to complete a third set if asked to do so)
Rest 2-3 minutes
D.
Two sets for max weight of:
150-Foot Farmer’s Carry
(turn every 50-feet)
Rest as needed
E.
One set for max reps of:
Sandbag Front Squats
Finishers
One set of:
200 Meter Sandbag Carry
Followed by…
One set of:
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
(for max weight – pull the barbell to your bell button and look for engagement in you lower lats)
Rest 20 seconds
Ab-Wheel Roll-Outs x 15 reps
Rest 60 seconds
followed by…
Build to today’s 5-RM for each arm of Viking Sloth Press
(Do not sit at the bottom, sit right at parallel and maintain tension from head to toe.)
followed by…
Two sets of:
Wide-Grip Pull-Ups x max reps
(find a width at which you cannot default to your traps and must engage your lats)
Rest as needed
followed by…
Two sets of:
30 seconds of Dumbbell Presses
30 seconds of Dumbbell Overhead Hold
Rest 60 seconds
Strongman Conditioning Session
A.
Two sets at approximately 80% of your max efforts of:
100-Foot Yoke Carry
(Set it down at 50-feet, then carry it back – DO NOT TURN WITH THE YOKE.)
100-Foot Farmer’s Carry
(turn every 50-feet)
100-Foot Sandbag Carry
(turn every 50-feet)
Rest 5 minutes
B.
Every minute, on the minute, for as many minutes as possible of…
120-Foot Sled Sprint
Use the heaviest weight with which you can complete the first set at 10-12 seconds, then perform as many sets as possible on the minute, until you can no longer complete your set in under 15 seconds.