October 10-16, 2016 – Julien Pineau’s Strongman Training

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…

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 5 reps each arm
(build to today’s 5-RM each arm)
Rest as needed
Barbell Z-Press x 3 reps
(build to today’s 3-RM)
Rest as needed

followed by…

Two sets of:
30 seconds of Lateral Dumbbell Raises (thumbs facing up)
30 seconds of Hercules Hold with Palms Facing Up
30 seconds of Lateral Dumbbell Raises (palms facing up)
30 seconds of Hercules Hold with Thumbs Facing Up
Rest 2 minutes

Strongman Conditioning Session
A.
Build to today’s 1-RM One-Arm Strict Overhead Press

Establish for non-dominant arm first, then dominant arm for all single-arm exercises.

B.
Build to today’s 1-RM One-Arm Overhead Squat

C.
Build to today’s 1-RM One-Arm Snatch

D.
Build to today’s 1-RM One-Arm Deadlift

E.
Build to today’s 3-RM Sandbag Clean & Jerk

F.
Three sets of:
100-Foot Hand-Over-Hand Rope Pull

(goal is max load…you’re only allowed one stop in the 100-feet)
Rest 2-3 minutes

Finishers
Two rounds, without rest, of:
30 seconds of Dumbbell Presses
30 seconds of Dumbbell Overhead Hold

Followed by…
Three sets of:
100 Meter Prowler Sprint
(keep light enough to keep the sled moving)
Rest 90 seconds

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…

Two sets of:
Viking Sloth Press x 5 reps
Rest as needed
Ab Wheel Rollouts x 10 reps
(wear a weight vest or place weight on upper back if possible)
Rest as needed
Landmine Rows x 5-6 reps each arm
Rest as needed

Strongman Conditioning Session
A.
Two sets of:
150-Foot Yoke Carry – for max load
Rest 2-3 minutes

B.
Two sets of:
100-Foot Farmer’s Carry – for max load
(turn at the 50-foot mark)
Rest 2-3 minutes

C.
Three sets of:
150-Foot Reverse Sled Drags – for max load
Rest 60 seconds

Rest 3 minutes, and then…

Three sets of:
100-Foot Harnessed Sled Pulls – for max load
Rest 2 minutes

D.
Every minute, on the minute, for 6 minutes:
150-Foot Sled Sprint

This should be extremely challenging to finish. Load the weight to allow you to finish at least the first three minutes…then try to hang on as best as possible for the final three minutes.

Finisher
Two rounds, without rest, of:
30 seconds of Dumbbell Presses
30 seconds of Rear Delt Raises

Rest 2 minutes, and then…

Two rounds, without rest, of:
30 seconds of Lateral Dumbbell Raises (thumbs facing up)
30 seconds of Hercules Hold with Palms Facing Up