Mobility + Prehab
5 Minutes Nasal Breathing Only Walk or Jog and then …
Over the course of 4-6 minutes, rotate between the following two stretches spending about 60 seconds in each before switching:
Butterfly Stretch
Squat Rocks
followed by …
Two sets of:
Adductor Squeeze x 30 seconds
Medball Squeeze Hip Bridges x 10-12 reps
Banded Seated Knee Tucks x 10-12 reps
30 Seconds per side Single Leg Balance (on a Boso Ball if you have it)
Rest as needed
Warm-Up
Three sets, at a relaxed pace, of:
200 Ft Nasal Breathing Only Shuttle Run @ easy pace (50′ increments)
Alternating Lateral Full Kneeling Med-Ball Overhead Slams x 10 total reps
60 seconds single arm DB Overhead Squat (30 seconds per side; you select the weight that allows you to safely perform this)
A.
Every 2:30, for 15 minutes (6 sets):
Front Squat with 3 second pause at bottom x 2 reps
*Sets 1-2 – @ 70% of 1-RM Front Squat
*Sets 3-4 – @ 75% of 1-RM Front Squat
*Sets 5-6 – @ 80% of 1-RM Front Squat
B.
Every 90 seconds, for 9 minutes (6 sets):
Snatch with a 2 second pause below knee & 2 second pause in catch
*Set 1 = 2 reps @ 70% of 1-RM Snatch
*Set 2 = 2 reps @ 75% of 1-RM Snatch
*Sets 3-4 = 1 rep @ 78-80% of 1-RM Snatch
*Sets 5-6 = 1 rep @ 80-83% of 1-RM Snatch
C.
Compete as many rounds and reps as possible in 12 minutes of:
6 Overhead Squats
12 Shuttle Runs (25 Foot Increments)*
9 Overhead Squats
12 Shuttle Runs (25 Foot Increments)*
12 Overhead Squats
12 Shuttle Runs (25 Foot Increments)*
15 Overhead Squats
12 Shuttle Runs (25 Foot Increments)*
etc… continuing to add 3 overhead squats every time you get back to the barbell until the 12 minute mark.
*Each 25 foot increment = 1 rep.
35-49: 105/75 lbs
50-54: 95/65 lbs
55-59: 75/55 lbs
60+: 65/45 lbs
Athlete Notes:
We’re looking for unbroken reps here as long as you can since your shoulders get a rest during your shuttle runs. Come back from the run and go straight into the overhead squats. Once you set the bar down, push the shuttle runs but at a pace that allows you to still grab the barbell right away. We’ve seen shuttle runs become very popular within the sport over the last couple years so it’s good to make sure that we’re practicing them under a bit of leg fatigue. Try to let go of the barbell and start into them right away using the first 50 feet or so as a chance to take a couple deep breaths. Pick up the pace from 50-250, and then use the final 50 as a quick throttle down before grabbing that barbell again. This workout will pass by quickly so it’s all gas for the full 12 minutes.
If you don’t desire to do the Open then feel free to substitute the overhead squats with single-arm overhead dumbbell lunges x 5′ for every 1 rep of OHS.
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 Conditioning
Three sets of:
50 Foot Hand Over Hand Rope Pull
100 Foot Farmer Carry
150 Foot Sandbag Bearhug Carry
Rest as needed
*This should all be HEAVY