Posts Tagged ‘strongman’

John DiLeva is only 17 years old and is a competitive Strongman already.

Much respect!
2019-02-19 03.32.53

general warm up (10 minutes)

elevated push ups x 15 reps

resistance pull a parts x 100 reps

seated pause  resistance band rows x 10 reps

sandbag shouldering x 10/10 reps

specific warm up (5 minutes)

concrete slab carry set up and practice

strength (20 minutes)

concrete slab carry x 50 feet x 1-1-1-1

conditioning/accessory work (3 rounds)

standing tire twists x 10 reps

dumbbell pull overs x 10 reps

general warm up (10 minutes)

double club front swings x 30 reps

double club side clean & lateral pull over x 20 reps

resistance band seated paus rows x 10 reps

specific warm up (5 minutes)

stone carry set up and practice

strength (20 minutes)

stone carry x 100 feet x 1-1-1-1

conditioning/accessory work (2 rounds)

resistance band curls x 15 reps

medicine ball isometric crush hold x max. time

grippers x 20 reps

general warm up (10 minutes)

resistance band pull a parts x 50 reps

resistance band “palms up” pull a parts x 35 reps

rotation push ups x 20 reps

dumbbell hang power snatch x 10/10 reps

specific warm up (5 minutes)

Strongman complex set up and light practice

strength (4 rounds)

one round of Strongman complex=log G-to-OH lift x 5 reps + stone carry x 100 feet  weighted dips x 5 reps

conditioning/accessory work (1 round)

dumbbell pull overs x 10 reps

EZ bar curls x 10 reps

wrist roller x 10 reps

pinch grip plate hold x maximum time

 

general warm up (10 minutes)

double club swing x 25 reps

2 hand front swing x 25 reps

Slider inchworms x 50 feet

specific warm up (5 minutes)

stone carry set up and light practice

strength (4 rounds)

stone* carry x 100 feet

*substitute keg as needed

conditioning/accessory work (2 rounds)

Grinder Kord reverse flys x 15 reps

pause bat wing rows x 10 reps

rotation walking lunges with mace x 50 feet

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