08/09/2016

Warm-Up:

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, a hap

Rest as needed

Sandbag Squat (bear hug hold) x 8-10 reps

Rest as needed

Strongman Conditioning Session:

A.

Two sets of:

Low-Bar Back Squats with a Pause x 3 reps @ 33X1

(perform these without shoes – feel your weight distribution and ensure engagement of your posterior chain)

Rest 2-3 minutes

B.

Two sets of:

100-Foot Overhead BB 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.

C.

Two sets of:

100-Foot Farmer’s Carry

(as heavy as possible without stopping)

Rest 2-3 minutes

D.

Two sets of:

100-Foot Reverse Sled Drag

(as heavy as possible – no more than one stop per length)

Rest 2 minutes

E.

300-Meter Sandbag Carry @ 80-120 lbs

(bear hug hold only)

Competition:

Before class:

1) Two sets of:

Biceps Opening Curls x 5/5/5 reps

Triceps Opening Extensions x 5/5/5 reps

After Class:

2) BS: 60x2x3

3) Bench-press: work to a 5RM, then 95x5, 90x5 (based off of daily 5RM)

4A) internal rotation bridge x10 breaths total

4B) iso plank x5 breaths

5) 20X Croc breath