Two sets of:

Bent-over T Raises x 10 reps @ 2121

Bent-over Y Raises x 10 reps @ 2121

Bent-over I Raises x 10 reps

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:


Sand Bag Clean & Press

Build to today’s 1-RM.


Two sets of:

100-Foot Hand-Over-Hand Rope Pulls

Rest 2-3 minutes


Two sets of:

100-Foot Yoke Carry

Rest 3 minutes

Goal is to establish heaviest load you can shoulder and walk 100-feet.


One set of:

Sandbag Carry x max distance

(as heavy as possible, shooting for 300 feet or more)


One set of:

600-Foot Prowler Sprint

(no stops, no walking)

Extra work:

Before or after class:

1) BS: 60x2x3

2) Two sets of:

Biceps Opening Curls x 5/5/5 reps

Triceps Opening Extensions x 5/5/5 reps