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
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
followed by…
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 sets of:
30 seconds of Dumbbell Presses
30 seconds of Dumbbell Overhead Hold
Rest 60 seconds and repeat
Strongman Conditioning Session
A.
Build to today’s 3-RM Single-Arm Dumbbell Overhead Press
B.
Build to today’s 3-RM Single-Arm Dumbbell Overhead Squat
C.
Build to today’s 3-RM Single-Arm Deadlift
D.
Two sets for max weight of:
150-Foot Overhead Yoke Carry
Rest 2-3 minutes
E.
Two sets for max weight of:
50-Foot Rope Pulls
(the shorter distance should allow you to put a lot more weight on the sled; keep the same technique though, do not stand up – stay over the rope and activate/develop your lats)
Rest 2-3 minutes
F.
One set for max reps of:
Sandbag Front Squats
Rest 30 seconds, and then…
Max Distance Sandbag Carry
Finishers
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
followed by…
Two sets of:
30 seconds of Dumbbell Presses
30 seconds of Dumbbell Overhead Hold
Rest 60 seconds and repeat
Strongman Conditioning Session
A.
Two sets for max weight of:
100-Foot Harnessed Sled Pulls
immediately followed by…
100-Foot Yoke Carry
Rest 3-4 minutes
B.
Two sets for max weight of:
100-Foot Farmer’s Carry
(turn every 50-feet)
immediately followed by…
100-Foot Sandbag Carry
Rest 3-4 minutes
Finisher
Every minute, on the minute, for as long as possible and max weight…
120-Foot Sled Sprint
Start with a weight that takes between 10-12 seconds. The EMOM stops when you cannot finish the sprint under 15 seconds.