August 22-28, 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:
Landmine Rows x 6 reps each arm
Rest as needed
Dumbbell Z-Press x 10 reps
Rest as needed

Strongman Conditioning Session
A.
Build to today’s 4-RM One-Arm Press

Followed by…
Build to today’s 3-RM One-Arm Snatch

Followed by…
Build to today’s 2-RM One-Arm Overhead Squat

Followed by…
Build to today’s 1-RM One-Arm Deadlift

For all of the single-arm work above, use a barbell, and start with your non-dominant arm, followed by your dominant arm.

B.
Two sets of:
Sandbag Clean & Jerk x 5 reps
(work as heavy as possible)
Rest as needed

C.
Two sets of:
150-Foot Yoke Carry
(work as heavy as possible)
Rest 3-4 minutes

D.
Two sets of:
100-Foot Hand-Over-Hand Rope Pull
(goal is max load…you’re only allowed one stop in the 100-feet)
Rest 2-3 minutes

Finishers
300 Meter Sandbag Carry

Followed by…
200 Meter Prowler Sprint – light load, steady grind

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…

Two Sets of:
Viking Sloth Press x 5 reps
Rest as needed
Ab Wheel Rollouts x 10 reps
(wear a weight vest or place weight on upper back if possible)
Rest as needed

Strongman Conditioning Session
A.
Two sets of:
300-Foot Overhead Yoke Carry
Rest 3-4 minutes

B.
150-Foot Farmer’s Walk
(turn at every 50-foot mark)
Rest 3-4 minutes

C.
Three sets of:
150-Foot Reverse Sled Drags
Rest 60 seconds

Rest 3 minutes, and then…

D.
Three sets of:
150-Foot Harnessed Sled Pulls
Rest 60 seconds

Rest 3 minutes, and then…

E.
150-Foot Sled Sprints (for max speed – light load)
Rest 60 seconds

Finisher
Two rounds, without rest, of:
30 seconds of Lateral Dumbbell Raises for max reps
30 seconds of Hercules Hold with Thumbs Facing Up
Rest 2 minutes, and then…
30 seconds of Dumbbell Shoulder Presses for max reps
30 seconds of Hercules Hold with Palms Facing Up