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:
Landmine Rows x 6 reps each arm
Rest as needed
Sandbag Squat x 8-10 reps
Rest as needed
Strongman Conditioning Session
A.
Two sets of:
Heavy Sandbag Squat x 5 reps
(bear hug the sandbag, hit full depth with a slight pause at the bottom of each)
Rest 2-3 minutes
B.
Two sets of:
50-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.
**Athletes should be able to achieve at least a 50-foot overhead carry with their 1-RM Snatch weight, and their goal should be to achieve that distance with their 1-RM Clean and Jerk weight.
C.
Two sets of:
100-Foot Rope Pulls
(goal is max load…you’re only allowed one stop in the 100-feet)
Rest 2-3 minutes
D.
Two sets of:
100-Foot Farmer’s Walk
(goal is max load, no stopping allowed)
Rest 2-3 minutes
E.
One set of:
100-Foot Sandbag Carry
(as heavy as possible, no drops allowed)
Finishers
One set of:
300 Meter Sandbag Carry
followed by…
One set of:
150 Meter Prowler Sprint
(no stopping, embrace the grind)
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:
Single-Arm Dumbbell Rows x 6-8 reps each
Rest as needed
Viking Sloth Press x 8-10 alternating reps
Rest as needed
Strongman Conditioning Session
A.
Two sets of:
150-Foot Yoke Carry
(perform for max load, no stopping)
Rest 2 minutes
Rest 3 minutes, and then…
B.
Three sets of:
150-Foot Reverse Sled Drags
(perform for max load, no stopping)
Rest 60 seconds
Rest 3 minutes, and then…
C.
Three sets of:
150-Foot Sled Sprints
(perform for max speed, keep weight moderate)
Rest 60 seconds
Rest 3 minutes, and then…
D.
150-Foot Harnessed Sled Pulls
(for max load, no stopping in the 150 feet)
Rest 60 seconds