Two sets of:

Incline T Raises x 10 reps @ 2121

Incline Y Raises x 10 reps @ 2121

Incline 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


Two sets of:

Heavy Sandbag Squat x 5 reps

(bear hug hold, go as heavy as you can handle for 5 reps)

Rest 2-3 minutes


Two sets of:

100-Foot Overhead Yoke Carry

*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.

Rest 2-3 minutes


Two sets of:

100-Foot Hand-Over-Hand Rope Pulls

Rest 2-3 minutes


One set of:

300-Foot Sandbag Carry

(as heavy as possible, 1-2 drops allowed)


1) BS: 50x2x3

2) Tricep and Bicep openers, two sets. 5-5-5 reps