February 13-19, 2017 – Julien Pineau’s Strongman Program

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
Dumbbell 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

Strongman Conditioning Session
A.
Build to today’s 3-RM Single-Arm Snatch + Single-Arm Overhead Squat

B.
Two sets for max weight of:
50-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

C.
Two sets for max weight of:
100-Foot Overhead Yoke Carry
Rest 2-3 minutes

D.
One set for max reps of:
Sandbag Front Squats
Rest 60 seconds, and then…
Max Distance Sandbag Carry

Finishers
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…

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

Strongman Conditioning Session
A.
Two sets for max weight of:
100-Foot Yoke Carry

You should be able to do at least 100% of your 1-RM Back Squat, and preferably 125% for this distance.

B.
Two sets for max weight of:
100-Foot Farmer’s Carry
(turn every 50-feet)
Rest 3-4 minutes

If you make the whole distance on the second set, keep holding the handles stationary until you can no longer hang on.

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

Rest 3 minutes, and then…

D.
Three sets of:
150-Foot Reverse Sled Drag
Rest 60 seconds

Rest 3 minutes, and then…

E.
Three sets of:
150-Foot Sled Sprints
Rest 60 seconds

Hit this with maximal intensity.