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
