Day One
Warm-Up and Openers
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
Sandbag Squat (bear hug hold) x 8-10 reps
Rest as needed
Strongman Conditioning Session
A.
Sand Bag Clean & Press
Build to today’s 1-RM.
B.
For max load:
100-Foot Overhead Yoke Carry
Rest 2-3 minutes
Keep your elbows locked out throughout the movement, with absolutely NO shrugging. Shoulders have to be locked down in position while walking.
C.
Two sets for max load:
100-Foot Hand-Over-Hand Rope Pulls
D.
Two sets of:
100-Foot Sled Drag
(as heavy as possible – no more than one stop per length)
Rest 2 minutes
Day Two
Warm-Up and Openers
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:
Single-Arm Dumbbell Rows x 6-8 reps each
Rest as needed
Viking Sloth Press x 8-10 reps
Rest as needed
Strongman Conditioning Session
A.
Sand Bag Strict Press
Build to today’s 1-RM.
B.
One set for max load:
200-Foot Farmer’s Carry
(as heavy as possible, turn every 50-feet)
C.
Two sets for max load of:
300-Foot Sandbag Carry
Rest as needed
D.
One set for max load of:
300-Foot Sled Drag
E.
Every minute, on the minute:
100-Foot Prowler Srint
(choose a challenging load)
The workout ends when it takes more than 14 seconds.
Hey guys, I have been meaning to ask this for some time with regard to the Viking Sloth Press, do you alternate L-R or do you press out both sides simultaneously? In the video both are done.
Cheers!
Hey guys
The sled drags how do you want us to hold them – harnessed or straps in hand
I just joined the group today, definitely looking forward to these workouts. Right now I have a sandbag that I can change the weight anywhere from 50-200lb in 50lb increments. I’m curious if I need to look into more sandbags, or something I can make smaller adjustments to for the 1rm work.
When you say ‘1 set for max load’, using sled drag as example….are we just picking a number near or just above what we have previously completed? No warm ups? Or are we adding weight and working up to almost failure? What’s ideal here?
Can I fill the sandbag with Slam Balls?
Or just sand…
Do you need to modify the Prowler sprint if you do not have access to a Prowler? For instance, should be be grabbing lower on the sled poles to simulate the low handles on the Prowler?
I would suggest that yes, if you don’t have a prowler, then grab on the lower side of a sled to mimic the same positioning.
A Prowler has high handles as well,it’s jist a fancy name for a sled.Just sprint really fast pushing some kind of sled.Position your hands at the position that gives you the best leverage for max speed
wondering if anyone else has this problem, but my gyms parking lot is a nightmare. I’m able to make it work for now however sometimes (due to weather or other businesses using the area), outside isn’t an option. My gym is small, only about 35 to 40 feet to work with due to our rig. I can do the programing but sometimes I have to break up the distance into 25 foot increments. Because I have to modify in this way, should I modify the total distance or reps in the programming? I know I won’t get the same stimulus… Read more »
I deal with a similar issue. Ours is 50ft or so. We go outside when we can, but we just do the 2×50 as fast as possible, so we don’t waste any more time than we have to to get the sled returned to the other end. In fact, we try to partner up and have the non pulling person return the sled as fast as possible to the starting position.
Keep the distance and call 100′ one set,even though you’ll have to break 3 times.I would keep the rest periods between sets shorter to make up for the breaks