Day One
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…
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…
Two Sets of:
Landmine Rows x 6 reps each arm
(aim to ensure engagement of the oblique and lat insertion)
Rest as needed
Barbell Z-Press – Build to a 3-RM
Rest as needed
Strongman Conditioning Session
A.
Build to today’s 3-RM Strict Overhead Press with an Odd Object
(choose the same implement you used two weeks ago if possible)
Followed by…
Build to today’s 1-RM Single-Arm Push Press with an Odd Object
Followed by…
Build to today’s 2-RM Single-Arm Barbell Overhead Squat
B.
One set for max reps:
Sandbag Front Squats
(goal should be to use a bodyweight sandbag – and go all out – you must beat last week’s effort – your upper back is likely to give up first on this max reps set)
C.
Two sets of:
100-Foot Overhead Yoke Carry
Rest 2-3 minutes
D.
Three sets of:
100-Foot Rope Pulls
(goal is intensity, so if you’re not cramping in your lats/biceps/pecs after the second set, you may have gone too slow, or too light)
Rest 2-3 minutes
Finishers
One set of:
200 Meter Sandbag Carry
(every single week, because it’s the best thing for your soul – and your posterior chain)
followed by…
Two rounds of:
30 seconds of Dumbbell Presses
30 seconds of Dumbbell Overhead Hold
Followed by…
Two rounds of:
30 seconds of Dumbbell Lateral Raises
30 seconds of Hercules Hold with Thumbs Facing Up
Day Two
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…
Three sets of:
Supinated-Grip Barbell Rows x 10 reps
Rest 15 seconds
Ab-Wheel Rollouts x 15 reps
Rest 60 seconds
followed by…
Viking Sloth Press x 8-10 alternating reps
Rest as needed
Strongman Conditioning Session
A.
Build to today’s Max Weight
100-Foot Yoke Carry
B.
Build to today’s Max Weight
100-Foot Farmer’s Carry
(turn at the 50-foot mark)
C.
Two sets of:
100-Foot Reverse Sled Drags
(hold the handle with only one arm, and immediately drag the sled back holding with the other)
Rest 2 minutes
D.
Every minute, on the minute…
120-Foot Prowler Sprints
All sets should be done ALL OUT, with the first set taking under 12 seconds, but more than 10 seconds. Adjust the weight accordingly. The EMOM stops when it takes you over 15 sec to complete the 120′ distance.