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 x 8-10 reps

Strongman Conditioning Session


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, try not to let the bag touch the floor)

Rest 2-3 minutes


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.


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


Two sets of:

100-Foot Farmer’s Walk

(goal is max load, no stopping allowed)

Rest 2-3 minutes


One set of:

100-Foot Sandbag Carry

(as heavy as possible, no drops allowed)

Time permitting:


One set of:

300 Meter Sandbag Carry

followed by…

One set of:

150 Meter Prowler Sprint

(no stopping, embrace the grind)


Extra work, before or after class:

1) Two sets of:

A) Biceps Opening Curls x 5/5/5 reps

B) Triceps Opening Extensions x 5/5/5 reps

2) BS: 60x2x3

3) Bench-press: work to a 3RM, then 95x5, 90x5 (based off daily 3RM)

Postural Restoration:

4A) internal rotation bridge x10 breaths total

4B) iso plank x5 breaths

5) 20X Croc breath