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 3-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.
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
B.
Build to today’s 3-RM Single-Arm Snatch + Single-Arm Overhead Squat
Compare results to last week, when you did this fresh. How much did the rope pulls and lat fatigue effect your results?
C.
Two sets for max weight of:
50-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:
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:
50-Foot Yoke Carry
You should be able to do at least 125% of your 1-RM Back Squat for this distance.
B.
Two sets for max weight of:
200-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.
Complete as many rounds and reps as possible in 7 minutes of:
100-Foot Suitcase Carry (Left Arm)
Single-Arm Deadlift x 5 reps (Left Arm)
100-Foot Suitcase Carry (Right Arm)
Single-Arm Deadlift x 5 reps (Right Arm)
Rest 2 minutes, and then…
D.
Complete as many rounds and reps as possible in 7 minutes of:
5 Sandbag Squats
50-Foot Sandbag Carry