Posts Tagged ‘strongman’

general warm up (10 minutes)

resistance band archer pulls x 20/20 reps

recline rope climb x 4

Bulgarian bag wood choppers x 10/10 reps

tin mans x 100 feet

1 legged hops x 100 feet

specific warm up (5 minutes)

loaded wheelbarrow push set up and light practice

strength (20 minutes)

loaded wheelbarrow push x 200 feet x 4 rounds

conditioning/accessory work (2 rounds)

dumbbell hang power snatch  x 5/5 reps

Bulgarian bag 360’s x 10/10 reps

sledge hammer strikes x 10/10 reps

general warm up (10 minutes)

resistance band pull a parts x 100 reps

seated resistance pause band rows x 15 reps

1 legged hops x 100 feet bear crawls x 100 feet

specific warm up (5 minutes)

Strongman medley–one round = log carry x 50 feet + famers walk x 50 feet + sled push x 50 feet

strength (20 minutes)

Strongman medley x 4 rounds

conditioning/accessory work (2 rounds)

close grip floor press x 8 reps

double dumbbell curls x 10 reps

Sanddune plyo push ups x 12 reps

 

 

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general warm up (10  minutes)

mountain climbers x 100 reps

resistance band pause face pulls x 15 rep

resistance band suitcase deadlifts x 15 reps

dumbbell hang power snatches 7/7 reps

specific warm up (5  minutes)

farmers walk/log “g to o.h.” lift set up and light practice

strength (4 rounds)

one round = farmers walk x 50 feet + log “g to o.h.” lift x 3 reps

conditioning/accessory work (3 rounds)

sandbag shouldering x 10/10 reps

weighted pull ups x 3 reps

general warm up (10 minutes)

mountain climbers x 100 reps

windshield wipers x 20 reps

side shuffles x 200 feet

specific warm up (5 minutes)

concrete slab carry set up and light reps

strength (20 minutes)

concrete slab carry x 100 feet x 4 rounds

conditioning/accessory work (2 rounds)

bandido squats x 20 reps

Grinder Kord reverse flys x 15 reps

dumbbell pull overs x 10 reps

weighted push ups x 5 reps

general warm up (10 minutes)

mountain climbers x 75 reps

kettlebell figure 8’s to hold x 25 reps

kettlebell goblet squats x 20 reps

Sanddune jumps x 12 reps

specific warm up (5 minutes)

farmers walk set up and light practice

strength (5 rounds)

heavy farmers walk x 50 feet

conditioning/accessory work (2 rounds)

weighted sit ups x 10 reps

sandbag good mornings x 12 reps

recline bar rows x 15 reps

general warm up (10 minutes)

clock push ups x twice around the clock

recline rope climbs x 4

45 to 90 degree leg lifts x 20 reps (Note: I learned these from Eric Guttman, he called them needle lifts)

buddy medicine ball throws x 30 reps

specific warm up (5 minutes)

Strongman complex set up and light practice

strength (3 rounds)

Strongman complex–one round = bear hug keg squats x 10 reps + log “ground to overhead” lift x 5 reps + farmers walk x 100 feet

conditioning/accessory work(2 rounds)

pinch grip isometric plate hold x maximum time

wrist roller x 10

hollow rocks x 15 reps