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75 Reasons You Know You’re A Strongman

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Monday

Structure

Warmup
W1. Ext. Oblique Opener
W2. T-Spine Opener
W3. Med Ball Press x 2 Mins (:20 hold/:20 press)


Strength Tester:
Max Distance, SB Carry (Heavy!!!)
*You get TWO shots at this, so pick weight accordingly and make it count!!!*


Strength Tester:
Max Distance, OH Sandbag Carry
*You get TWO shots at this, so pick weight accordingly and make it count!!!*


Conditioning:
5 Sets:
Max Reps Sandbag Strict Press Max Weight
Sumo DL from Blocks x5 Reps
*Rest 90 Seconds between sets*

Today’s Link – 75 Reasons You Know You’re A Strongman

Saturdays Are for Structure and Snatches

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Saturday

Structure

Warm-Up:
“Thunderstruck” w/ Med Ball “Squeeze” Press


Conditioning:
In Teams of 3, travel 2000m with…
Farmers Carry, 70/55
Med Ball Front Hold, 14/10
Sandbag Carry, AHAP
(switch as needed)


*Every 400m completed, team must do 6x 50ft sled sprints before continuing.*
**Workout ENDS with sled sprints! :)**

Barbell Club

A. EMOM 5 mins:
2 Snatches@60%


B. Power Snatch, 3-3-3-3


C. Snatch High Pull, 5×3@80%


D. Back Squat, 5-5-5-5


E1.Weighted Dip 4×4-6
E2. Weighted Pull-up, 4×4-6

 

 

The Truth About Tall Lifters

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Thursday

Endurance

A. 5x60s AB (build through each set)
*Rest 30s*


B. Every 2 min for 8 min:
Run 200m (build over 4 sets)


C. Every 3 min for 12 min:
Run 400m (build over 4 sets)


D. Every 5 min for 10 min:
Run 800m

Barbell Club

A. Split Jerk 3-3-3-3-3


B. Clean High Pull, 5×3@50%


C. 3-Level Clean 5×1@60%


D. EMOM 5 mins:
2 Clean & Jerks @60%

 

Today’s Link – The Truth About Tall Lifters

Why Strongman Training Is Ideal for Building Football Players

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Wednesday

Gymnastics

Skills:
Ring Muscle-Ups
Pistols


Practice:
10 minute practice:
12 plate pistols
3 banded ring transitions

Structure

Warmup:
W1. Ext. Oblique Opener, x3 sets
W2. SB Hold, 2x :60s


Strength Tester:
Max Reps, SB Lunges
*You get ONE shot at this, so pick weight accordingly and make it count!!!*


Strength Tester:
Sled Push, 50ft for Max Weight


Conditioning:
5-10-15-20-15-10-5
SB Squat
*Squats must be UB, or else set doesn’t count & must redo.**
**After each set, 5x broad jump over box**

 

Today’s Link – Why Strongman Training Is Ideal for Building Football Players

Why You Should Avoid the “Lifter’s Grind” in Training

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Monday

Structure

Warmup:
W1. Ext. Oblique Opener
W2. T-Spine Opener


Strength Tester:
Max Reps SB Thruster
*You get ONE shot at this, so pick weight accordingly and make it count!!!*
Strength Tester:
Bear Crawl Sled Pull, 50ft. For Max Weight!


Conditioning:
10-9-8-7-6-5-4-3-2-1
SB Strict Press
*After each set, 100ft front rack carry*

Today’s Link – Why You Should Avoid the “Lifter’s Grind” In Training

Saturdays Are For Structure and Singlets

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Saturday

Structure

Strength:
EMOM 12 minutes:
Even minute- 10 Hammer Curls (IT)
Odd minute- 8 shrug pulls (ET)


Conditioning
3 Min Clock:
:30sec Max Cal AB Sprint
Max Distance SB Carry
*Rest 2 Mins x 5*
**Score is total cals & total distance**

Barbell Club

A. Split Jerk, 5-5-5-5


B. 1 Pulls+ 1 Power Clean + 1 Power Jerk X 5 sets


C. EMOM 5 mins:
3 No Hook, No Feet Cleans@60%


D. Clean Grip Deadlift 5-5-5-5-5