Archive for the ‘strongman’ Category

general warm up (15 minutes)

dumbbell star complex x 1

recline rope climbs x 5

kettlebell figure 8’s to hold x 25 reps

traveling broad jumps x 100 feet
specific warm up (5 minutes)

Cave Strong medley set up and light practice
strength (4 rounds)

one round = sled push x 50 feet + frame carry x 50 feet + axle cleans x 5 reps + weighted sit ups x 5 reps
conditioning/accessory work (2 rounds)

long cycles x 30 reps

360’s x 30 reps

 

 

That’s simple, he “gets it” about steel mace and club training.

Great athletes always look for ways to get even better.

Come on out to our next certification at his gym in  Orlando, FL and train alongside Strongman Coringa Conway.

 

general warm up (15 minutes)

chimp walks x 100 feet

45 to 90 degree leg lifts x 20 reps

jump rope x 100 reps

steel grip balls strict pull ups  x 5 reps

specific warm up (5 minutes)

Axle  cleans set up and light practice

strength (20 minutes)

Axle cleans x 3 reps x 6 sets

conditioning/accessory work (2 rounds)

pinch grip “around the clock” plate holds x 2/2 reps

concrete slab carry x 100 feet

Lat. pull downs x 8 reps

general warm up (15 minutes)

chimp walks x 100 feet

sledge hammer strikes x 15/15 reps

alternating sandbag shouldering x 20 reps

clock push ups x one around the clock

specific warm up (5 minutes)

Strongman combo set up and light  practice

strength (4 rounds)

one round = log “G to O.H.” x 5 reps + Axle deadlift x 5 reps

conditioning/accessory work (2 rounds)

tire flips x 5 reps

heavy tappers x 7/7 reps

weighted sit ups x 10 reps

 

 

general warm up (10 minutes)

hollow rocks x 20 reps

mad monkey jumps x 50 feet

chimp walks x 50 feet

1 legged hops x 100 fet

specific warm up (5 minutes)

bench press/farmers walks set up and light practice

strength (4 rounds)

one round = bench press x 7 reps + farmers walk x 150 feet

conditioning/accessory work (1 round)

dumbbell push press x 10/10 reps

sandbag good mornings x 15 reps

weighted sit ups x 10 reps

general warm up (10 minutes)

dumbbell bench press x 12 reps

resistance band suitcase deadlifts x 20 reps

Bulgarian bag wood choppers x 15/15 reps

specific warm up (5 minutes)

Axle deadlifts/wheel barrow push set up and light practice

strength (5 rounds)

one round = axle deadlift x 3 reps + heavy wheel barrow push x 50 feet

conditioning/accessory work (2 rounds)

overhead tire carry x 100 feet

weighted push ups x 8 reps

resistance band  pull a parts x 50 reps

{note: For those out of town on  Friday, you get to do this on Monday}

general warm up (10 minutes)

weight plate orbits x 20 reps

mountain climbers x 100 reps

barbarian squats x 20 reps

resistance band pull a parts x 100 reps

specific warm up (5 minutes)

set up and light practice

strength (4 rounds)

1 round=farmers walk x 100 feet + Strongman log overhead lift x 5 reps +  weighted sit ups x 5 reps

conditioning/accessory work (2 rounds)

pause supermans x 10 reps

windshield wipers x 20 reps

2 hand side swings x 30 reps