Archive for the ‘strongman’ Category

general warm up (10 minutes)

weight plate orbits x 30 reps

weight plate strict front raises x 15 reps

dumbbell pull overs x 15 reps

Zercher sandbag squats x 15 reps

specific warm up (5 minutes)

rack pull set up and light reps

strength (20 minutes)

heavy rack pulls x 2/2/2/2/2/2 reps

conditioning/accessory work (2 rounds)

seated pause resistance band rows x 20 reps

wide grip recline bar rows x 10 reps

general warm up (10 minutes)

rear bear crawls x 100 feet

side shuffles x 200 feet

rotation push ups x 20 reps

tuck jumps x 15 reps

resistance band Sumo high pulls x 15 reps

specific warm up (5 minutes)

Strongman log “G-to-O.H.” ground-to-overhead lift set up and light reps

strength (20 minutes)

Strongman log “G-to-O.H.” x 5/5/5/5/5 reps

conditioning/accessory work (3 rounds)

heavy kettlebell or Plateau Buster swings x 10 reps

sandbag shouldering x 10/10 reps

 

 

general warm up (10 minutes)

mountain climbers x 100 feet

recline rope climbs x 5

drop, rock, & push x 10 reps (learned this from New Warrior Training)

alternating Adex mace barbarian lunges x 20 reps

Adex club 2 hand mills x 30 reps

specific warm up (5 minutes)

sled push set up and light practice

strength (20  minutes)

heavy sled push x 50 feet x 1/1/1/1/1

conditioning/accessory work (2 rounds)

lockout sit ups x 10 reps

isometric keg hold x max. hold time

general warm up (10 minutes)

kettlebell suitcase swings x 30 reps

Adex club front clean & squat x 20 reps

recline rope climbs x 3

isometric close grip pull x max effort x 1/1/1

specific warm up (5 minutes)

sled push/farmers walk set up and light practice

strength (20 minutes)

sled push x 50 feet followed immediately by farmers walk x 50 feet

x 1/1/1/1

conditioning/accessory work (3 rounds)

Adex club crucifix  squats x 10 reps

dumbbell pull overs x 10 reps

 

This is the motto for our men’s weightlifting club called Iron Brotherhood

One of the reasons this club was formed was to bring guys together through various types of strength training.

Many guys are totally isolated these days, except the “fake world” of social media.

Men left to themselves often times self-destruct.

They go home very day and put up their walls and forget everyone else.

One thing I see many guys relate to is brotherhood, and they rarely find it outside of the military. Military friendships often are lifetime friendships; but it takes more than texting or messages on Facebook.

Guys need to fighting for something side by side. Once they are in the civilian world, that type of experience is rare. First Responders, Fire Fighters and Law Enforcement guys share a level of friendship and trust that others will never know about.

Our club gives guys a chance to battle the iron together. No, it is not combat or running into a burning building or chasing down the bad guys; but it is what we can offer here in our community, and it works.

 

general warm up (10 minutes)

kettlebell swings x 30 reps

Adex club pull overs x 30 reps

Zercher sandbag squats x 10 reps

Strongman log cleans x 10 reps

specific warm up (5 minutes)

triple tire flip and rear drag** set up and light practice

strength (20 minutes)

triple tire flip and rear drag** x 1/1/1/1

**drag tire backwards to your starting point

conditioning/accessory work (2 rounds)

lateral sledge hammer strikes x 10/10 reps

tire pummeling x 10 reps

No one gets  strong by accident!

If you don’t want to lift heavy, don’t come in.