Posts Tagged ‘strongman’

general warm up (10 minutes)

resistance band pull a parts x 75 reps

kettlebell high pulls x 10/10 reps

elevated push ups x 15 reps

specific warm up (5 minutes)

Strongman log lift set up and light practice

strength (20 minutes)

Strongman log lift x 5/5/5/5/5 reps

conditioning/accessory work (2 rounds)

Grinder Kord chain push ups x 10 reps

EZ bar curls x 15 reps

1 arm farmers walk x 100 feet

General warm up (10 minutes)

kettlebell figures 8’s x 30 reps

mountain climbers x 100 reps

resistance band suitcase deadlifts x 20 reps

clock push ups x twice around the clock

specific warm up (5 minutes)

sled push/farmers walk set up and light practice

strength (4 rounds)

one round = sled push x 50 feet + farmers walk x 50 feet

conditioning/accessory work (2 rounds  )

Adex club standing 2 hand figure 8’s x 20 reps

Adex club Ahrens press x 10 reps

weighted sit ups x 10 reps

 

general warm up (10 minutes)

mountain climbers x 100 reps

jumping jacks x 50 reps

dumbbell star complex x 1

specific warm up (5 minutes)

stone/keg carry set up and light practice

strength (20 minutes)

stone/keg carry x 100 feet x 1/1/1/1

conditioning/accessory work (3 rounds)

diamond push ups x 10 reps

medicine ball isometric crush hold x 1

 

 

general warm up (10 minutes)

Sanddune  power steps x 100 reps

resistance band archer pulls x 25/25 reps

recline bar rows x 15 reps

Adex mace barbarian split squats x 10/10 reps

specific warmup (5 minutes)

farmers walks set up and  practice

strength (20 minutes)

farmers walks x 50 feet x 1/1/1/1/1

conditioning/accessory work (2 rounds)

weighted side bends x 20 reps

resistance band good mornings x 20 reps

pinch grip isometric plate holds x maximum time

 

 

general warm up (10 minutes)

clock push ups x twice around the clock

kettlebell figure 8’s x 50 reps

weight plate strict front raises x 15 reps

Adex club long cycles x 25 reps

specific warmup (5 minutes)

light superset practice

strength (4 supersets)

one superset = Viper press x 3 reps + farmers walk x 50 feet

conditioning/accessory work (2 rounds)

weighted sit ups x 10 reps

recline rope climbs x 5

 

 

general warm up (10 minutes)

Adex club alternating front swings x 30 reps

Adex club long cycles x 25 reps

Sanddune plyo push ups x 10 reps

Sanddune jumps x 10 reps

specific warmup (5 minutes)

double  hang power snatch x 10 reps

Strongman log Viper press set up and practice

strength (20 minutes)

Strongman log Viper press x 4-4-4-4-4-4 reps

conditioning/accessory work (2 rounds)

Adex club Ahrens press x 10 reps

heavy Adex club 2 hand front cleans x 5 reps

 

 

 

general warm up (10 minutes)

double Adex club front swings x 50 reps

Sanddune power steps x 100 reps

resistance band pull a parts x 100 reps

rear walking lunges x 100 feet

specific warmup (5 minutes)

farmers walk set up and practice

strength (20 minutes)

farmers walk x 200 feet x 1/1/1/1

conditioning/accessory work (3 rounds)

weighted sit ups x 10 reps

C-of-C gripper x max. reps each hand