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.
Two sets of:
Low-Bar Back Squats with a Pause x 3 reps @ 33X1
(perform these without shoes – feel your weight distribution and ensure engagement of your posterior chain)
Rest 2-3 minutes
B.
Two sets of:
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 of:
100-Foot Farmer’s Carry
(as heavy as possible without stopping)
Rest 2-3 minutes
D.
Two sets of:
100-Foot Reverse Sled Drag
(as heavy as possible – no more than one stop per length)
Rest 2 minutes
E.
300-Meter Sandbag Carry @ 80-120 lbs
(bear hug hold only)
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:
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.
Build to today’s 5-RM Log Clean & Press
B.
Three sets of:
100-Foot Hand-Over-Hand Rope Pull
Rest 2-3 minutes
C.
Three sets of:
100-Foot Reverse Sled Drag
(as heavy as possible – no more than one stop per 100-feet)
Rest 2-3 minutes
D.
Three sets of:
100-Foot Harnessed Sled Pulls
(as heavy as possible, no stopping during 100-feet)
Rest 2-3 minutes
E.
300-Meter Sandbag Carry @ 80-120 lbs
(bear hug hold only)
where is this week’s programming?
I wouldnt wait for the programming. Pick the movements that worked best for you from the last three weeks of programming. Time is clicking..
Any idea when this weeks programming will be up?
I wouldnt wait for the programming. Pick the movements that worked best for you from the last three weeks of programming. Time is clicking…
So just to be clear, when we do three sets in a conditioning session, you do the three sets with very little rest between then rest the 2 to 3mins between the types of conditioning exercises?
Yes exactly
Sorry harnessed sled pulls
Harnessed sled drags are done in bear crawl position?
Yes they are
33×1?
33%of1rm
Wait. 3secdown/3secpause/up
I’ll catch up.
Start with week 1,there is a progression in place ????
This is my first week with the strongman program. I am very happy that I found this. Should I start with the current week or should I start from week 1, which seems to be a few weeks back.
Thank you!
Start with week 1,there is a progression in place ??????
Any suggestions for the log press if you don’t have one ?
The idea is to press with a neutral grip.A Swiss bar would do