Primary Strength Session
Clean Technique Warm-Up
(5 reps of each, three times through the complex with barbell)
Clean-Grip RDL
Clean Pull from Below Knee
Front Squat
Hang Power Clean + Push Press
Clean from Below Knee + Jerk
Followed by…
One set of:
115/75 lb Power Clean (no foot movement) + Push Press x 3 reps
Rest as needed
One set of:
135/95 lb Power Clean + Push Jerk x 3 reps
Rest as needed
One set of:
155/105 lb Clean + Split Jerk x 3 reps
Rest as needed
A.
Every 90 seconds, for 9 minutes (6 sets):
Clean
*Sets 1-3 = 1 rep @ 70% of 1-RM Clean
*Sets 4-6 = 1 rep @ 75%
B.
Eight sets of:
Deadlift
Set 1 = 5 reps @ 55%
Set 2 = 3 reps @ 65%
Set 3 = 3 reps @ 75%
Set 4 = 2 reps @ 80%
Sets 5-8 = 1 rep @ 85%
Perform the concentric/lifting phase of this lift with as much speed as you can.
Primary Conditioning Session
Complete as many rounds and reps in 20 minutes of:
400 Meter Run
16 Dumbbell Box Step-Overs (55/35 lbs) to (24″/20″)
8 Strict Handstand Push-Ups to 4″/2″ Deficit
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Strongman Training Option
A.
Two sets of:
100-Foot Hand-Over-Hand Rope Pull
Rest 30 seconds
100-Foot Farmer’s Carry
Rest 2-3 minutes
B.
Two sets of:
100-Foot Suitcase Carry (Left)
6-10 Tempo Strict Ring Dips @ 4011
100-Foot Suitcase Carry (Right)
Rest as needed
C.
Eight sets for max reps of:
40 seconds of Kettlebell Complex*
Rest 20 seconds
*Complex = Holding two kettlbells in the front-racked position, perform one reverse lunge left, one reverse lunge right, followed by one front-racked kettlebell squat. Perform with a weight you can continuously move for 40 seconds
D.
For completion:
400 Meter Sandbag Carry (Bear Hug)
Go heavy, and take your time. WALK, do not run. The point is to accumulate time under tension and strengthen your posterior chain, so embrace the slow grind of the walk and don’t get in a hurry.
Mixed-Modal Conditioning Option
Every 6 minutes, for 30 minutes (5 sets) of:
50-Foot Handstand Walk
15/10 Calorie Assault Bike
15 Dumbbell Front Squats (50/35 lbs)
15/10 Calorie Assault Bike