Posts Tagged ‘safe workouts’

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)

rotation push ups x 20 reps

chimp walks x 50 feet

inch worms x 50 feet

Bulgarian bag 360’s x 12/12 reps
specific warm up (5 minutes)

lateral keg loading set up and light practice

strength (20 minutes)

lateral keg loading x 10/10 reps x 4 sets
conditioning/accessory work (2 rounds)

1 hand farmers walk x 100 feet

Grinder Kord curls x 15 reps

Grinder Kord tricep extensions x 15 reps