Posts Tagged ‘strongman’

general warm up (10 minutes)

push ups x 25 reps

resistance band archer pulls x 25/25 reps

rear bear crawls x 100 feet

Adex mace split squats x 10/10 reps

Adex club barbarian pull overs x 25 reps

specific warm up (5 minutes)

Strongman medley set up and light practice

strength (4 rounds)

Strongman medley >>>one round = farmers walk x 100 feet + double chain press x 10 reps + sandbag shouldering x 10 reps

conditioning/accessory work (2 rounds )

heavy Adex club front cleans x 5 reps

dumbbell rows x 5/5 reps

weighted sit ups x 10 reps

 

 

 

general warm up (10 minutes)

Sanddune power steps x 100 reps

Adex mace grave diggers x 15/15 reps

tuck jumps x 15 reps

resistance band Sumo high pulls x 15 reps

specific warm up (5 minutes)

rack pulls set up and light reps

strength (20 minutes)

heavy rack pulls (from mid-thigh height)

x 3/3/3/3/1/1/1/1/1 reps

conditioning/accessory work (2 rounds)

thick bar Pendlay rows x 10 reps

heavy Adex club front cleans x 15 reps

resistance band good mornings x 20 reps

 

We are planning on going to the Tampa Bay Strongman Classic on Oct. 28.

This will be in place of our November club  meeting, since I will be in Miami for the

Adex Mace & Club Certification that weekend.

Here’s an idea of what the action is like at the Strongman competition

general warm up (10 minutes)

Sanddune fist push ups x 20 reps

Adex club shield casts x 30 reps

jumping jacks x 40 reps

mountain climbers x 50 reps

specific warm up (5 minutes)

farmers walks set up and light practice

strength (20 minutes)

farmers walks x 200 feet x 1/1/1/1

conditioning/accessory work (2 rounds)

seated isometric pull x maximum time (use a  heavy resistance band)

chain curls x 10 reps

French press x 10 reps

 

 

 

general warm (10 minutes)

bear crawls x 100 feet

resistance band slow pull a parts x 50 reps

dumbbell hang power snatch x 10/10 reps

Adex club long cycle swipes x 30 reps

specific warm up (5 minutes)

Strongman medley set up and light practice

strength (4 rounds)

Strongman medley=

Log ground to overhead x 5 reps + famers walk x 50 feet

conditioning/accessory work (2 rounds)

Adex club heavy front cleans x 10 reps

Adex mace 10 to 2 x 20 reps

general warm up (10 minutes)

weight plate orbits x 20 reps

Adex club halos x 10/10 reps

strict hanging leg lifts x 10 reps

Adex mace grave diggers x 10/10 reps

resistance band Sumo high pulls x 20 reps

specific warm up (5 minutes)

tire flips & keg squats set up and light practice

strength (4 rounds)

tire flips x 5 reps followed immediately

by keg squats x 7 reps

conditioning (2 rounds)

overhead tire throw x 100 feet

sledge hammer strikes x 30 reps

Adex mace 360’s x 30 reps

 

general warm up (10 minutes)

rear walking lunges x 100 feet

rotation push ups x 20 reps

tin mans x 100 feet

Adex club 2 hand mills x 30 reps

specific warm up (5 minutes)

Strongman log ground-to-overhead set up and light reps

strength (20 minutes)

Strongman log ground-to-overhead x 3/3/3/3/3 reps

conditioning/accessory work (3 rounds)

dips x 10 reps

strict pull ups x 5 reps