general warm up (10 minutes)
Battling Ropes x 100 alternating waves
Battling roll overs x 30 reps
medicine ball throws x 10 reps
jumping jacks x 50 reps
specific warm up (5 minutes)
keg complex set up and light practice
strength (4 rounds)
one round of keg complex=keg squats x 5 reps + keg power presses x 3 reps + keg clean & press x 1 reps
conditioning/accessory work (2 rounds)
lateral keg loading x 7/7 reps
seated Arc 360’s x 30 reps
general warm up (10 minutes)
Americanas x 50 reps
rear bear crawls x 100 feet
barbarian pull overs x 25 reps
Sanddune push ups x 15 reps
specific warm up (5 minutes)
dumbbell pull overs set up and light practice
strength (20 minutes)
dumbbell pull overs x 8-8-8-8 reps
conditioning/accessory work (2 rounds)
heavy club 2 hand front cleans x 8 reps
Grinder Kord Atomic push ups x 8 reps
general warm up (10 minutes)
resistance band diagonal pull a parts x 25/25 reps
dumbbell star complex x 1
chimp walks x 100 feet
specific warm up (5 minutes)
sled push/farmers walk set up and light practice
strength (4 rounds)
1 round = sled push x 50 feet + farmers walk x 50 feet
conditioning/accessory work (1 round)
wood choppers x 15/15 reps
weighted side bends x 30 reps
recline rope climbs x 5
John DiLeva is only 17 years old and is a competitive Strongman already.
Much respect!
general warm up (10 minutes)
vertical resistance band pull a parts x 50 reps
resistance band archer pulls x 25/25 reps
double dumbbell cleans x 10 reps
elevated push ups x 15 reps
specific warm up (5 minutes)
Strongman log G-to-OH lift set up and light practice
strength (20 minutes)
Strongman log G-to-OH lift x 5-5-5-5-5 reps
conditioning/accessory work (2 rounds)
heavy 2 hand front cleans x 10 reps
bull whips x 10/10 reps
general warm up (10 minutes)
kettlebell figure 8’s to hold x 30 reps
barbarian pull overs x 25 reps
windshield wipers x 20 reps
Power Wheel roll outs x 15 reps
specific warm up (5 minutes)
neutral grip bench press set up and light practice
strength (20 minutes)
neutral grip bench press x 5-5-5-5-5 reps
conditioning/accessory work (2 rounds)
seated resistance band pause rows x 15 reps
Sanddune push ups x 15 reps
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