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Dropping Weight in Strongman: How to Cut Pounds and Build Strength

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Wednesday

Gymnastics

Skills:
HSPU
T2B


Practice:
EMOM 6 minutes:
3 T2B


3 Minutes:
– max effort HSPU
*3 attempts*

Structure

“Dumb, Stupid, Awesome, Amazing Sled Work!”

A. 2 Sets of:
ME SB Forearm Carry + HOH Rope Pull


B. 2 Sets of:
ME SB Floor Press + HOH Rope Pull


C. 2 Sets of:
ME SB Squats (Goal is 20+ reps!) + Reverse Sled Drag


D. 2 Sets of:
ME SB Squats (Goal is 20+ reps! + Harnessed Sled Pull


E. 1 Sets of:
Max Reps, ME Sled Sprint
(Go as many lengths of the gym, until you cannot keep ME pace!)

 

Today’s Link – Dropping Weight in Strongman: How to Cut Pounds and Build Strength

Structure

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Monday

Structure

Strength:
A1. Sumo Deadlift x 5 Reps
A2. Traditional Deadlift, Max Reps (Use KB’s)
*Rest 2 Mins x 3*
B1. Wide Grip Supinated Row x 5 Reps
B2. Regular Grip Pronated Row x Max Reps
*Rest 2 Mins x 3*
Conditioning:
Max Reps Sandbag Squat x 2
Max Reps Sandbag Press x 2
400m Sandbag Carry x1
200m Sandbag Carry x1
(Rest as need, but get the work done!)

5 Effective Tips for Stronger Handstands

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Wednesday

Gymnastics

Skills:
HSPU
T2B


Practice:
8 minutes of practice
3 beat swings, 3 knees to chest, 3 T2B
2 strict HSPU/2 kipping HSPU

Structure

 Strength:
EMOM 10 MIN:
7 DB Z-Press
7 Straight Leg Sit-Ups


Conditioning:
100m ME Sprint
10 Burpee Box Jump Over (Regionals Standard)
100ft OH Sandbag Carry
*Rest 3 Min x 4*

 

Today’s Link – 5 Effective Tips For Stronger Handstands

Leg Drive: Elevation & Direction for the Snatch & Clean

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Tuesday

Barbell Club

A. Pause Jerks, 5-5-5-5-5


B. EMOM 5 mins:
2 Power Cleans + 1 High Hang Clean@80% PC


C. Every 2 mins for 12 mins:
5 Front Squats + 1 Split Jerk@80% CJ


D. Clean Pull 5×3@85%

Endurance

A. Every 10 min for 30 min:
Run 1600m/1000m
*hold within 10s*


B. EMOM 5 min:
AB sprint 10s

Today’s Link – Leg Drive: Elevation & Direction for the Snatch & Clean