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How Strongman Has Changed in the Past Year (and What’s on the Horizon)

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Saturday

Structure

Warm-Up:
“Sally Up”
SB/Ball Press/Hold


Strength:
5 Rounds:
5 Reps @ Max Weight of….
“The Structure Complex”
1 SB Clean
1 SB Front Squat
1 SB Push Press
1 SB Thruster
*Must be UB*
**Must clean again immediately after drop**
***Rest as needed between rounds***


Conditioning:
2 Min Clock:
5 Cal AB
8 Suitcase DL (KB)
100ft Farmers Carry
8 Suitcase DL (KB)
5 Cal AB
*Rest 2 Min x 5* 

Barbell Club

A. Snatch, 3×1
*Rest 5 mins in between*


B. Clean & Jerk, 3×1
*Rest 5 mins in between*

Today’s Link – How Strongman Has Changed in the Past Year (and What’s on the Horizon)

Odd-Object Lesson

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Wednesday

Gymnastics

Skills:
Ring Muscle-Ups
Double-Unders


Practice:
8 minutes:
2 Box Drills
20 Singles + 20 doubles
*work at your own pace*

Structure

Warm-Up:
(2 Sets Each)
The Bear x 100ft
The Panther x 100ft
The Crab x 100ft
Sandbag Squat x10


Strength:
Bear Crawl Sled Drag, 7 x 50ft @ Max Weight


Conditioning:
5 Cal AB
8 Slam Ball
100ft Sandbag OH Carry
8 Slam Ball
5 Cal AB
*Rest 2 Min x 5* 

Today’s Link – Odd-Object Lesson

Elliott Hulse Talks Strongman, Active Meditation, and Bioenergetics

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Saturday

Structure

Warm-Up:
400m Sandbag Carry
(Try to go UB! We don’t care how much it sucks!)


Strength:
Sandbag Push Press, Find a 5RM


Conditioning:
3 Rounds AMRAP 2 Mins:
Sled Sprint 50ft
*Rest 2 Mins*


AMRAP 2 Mins:
Sandbag to Box, 48″
*Rest 2 Mins 

Barbell Club

 A. Every two mins for 10 mins:
1 Snatch 85%


B. Snatch Pull 5×2@100%


C1. Snatch Balance 5×1@100%
C2. P- Bar Hold 5×30 sec.

Today’s Link – Elliot Hulse Talks Strongman, Active Meditation and Bioenergetics

How Long Can You Handstand It?

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Wednesday

Gymnastics

Skills:
Bar Muscle-Ups
Wall Walks


Practice:
8 minutes of practice:
3 bar muscle-ups
5 Left/5 Right Wall Walks

Structure

 Warm-Up:
Hinge Opener
Hinge Opener w/ BB


Strength:
Deficit Stiff Leg Deadlift, 5×8


Conditioning:
10 Burpee Box Jump Over (Hands on Box)
10 Sandbag Clean (Over Shoulder)
*Rest 2 Mins x 5*

Today’s Link – How Long Can You Handstand It?