Posts Tagged ‘strongman’

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

simple training–push and carry heavy stuff

Kicking off Monday with a bang!

general warm up (10 minutes)

resistance band pull a parts x 100 reps

push ups x 25 reps

jumping jacks x 50 reps

bodyweight squats x 25 reps

specific warm up (5 minutes)

Strongman medley set up and light practice

strength (4 rounds)

Strongman medley–one round is:

  • log ground-to-overhead x 8 reps
  • rear sled pull x 50 feet
  • stone/keg carry x 50 feet
  • one arm deadlifts x 8 reps

conditioning/accessory work (2 rounds)

Adex mace “10-to-2” x 20 reps**

**use competition counting method

Adex club barbarian pull overs x 20 reps

 

general warm up (10 minutes)

kettlebell suitcase swings x 30 reps

Adex club front clean & squat x 20 reps

recline rope climbs x 3

isometric close grip pull x max effort x 1/1/1

specific warm up (5 minutes)

sled push/farmers walk set up and light practice

strength (20 minutes)

sled push x 50 feet followed immediately by farmers walk x 50 feet

x 1/1/1/1

conditioning/accessory work (3 rounds)

Adex club crucifix  squats x 10 reps

dumbbell pull overs x 10 reps

 

**

general warm up (10 minutes)

rear walking lunges x 100 feet

resistance band pull a parts x 100 reps

rotation push ups x 20 reps

Adex club pull overs x 30 reps

tuck jumps x 15 reps

specific warm up (5 minutes)

hand over hand sled pulls set up and light practice

strength (20 minutes)

hand over hand sled pulls x 100 feet x 1/1/1/1

conditioning/accessory work (1 round)

1 arm Grinder Kord recline rows** x 5/5 reps

**CrossCore-style

recline bar rows x 15 reps