Aug 4, 2016

 

a) WARM UP:

Two sets of:

  • 10 T Raises @ 2s pause (face down, raising straight arms at 90 degrees)
  • 10 Y Raises @ 2s pause (face down, raising straight arms at 45 degrees)
  • 10 I Raises @ 2s pause (face down, raising straight arms in front)
  • 10 Glute bridge ups @ 2s pause
  • 10 Bird dogs

Then,

45 sec calf stretch per leg (on plate or rig post)

b) Strongman Conditioning Session

3x:

  • 25 m Yoke Carry (perform for max load, no stopping)

Rest 2 minutes between rounds

4x:

  • 25m Hand over hand Rope Pulls (goal is max load…you’re only allowed one stop in the end)

Rest 2-3 minutes between rounds

1x:

  • 150 m Prowler SPRINT (no stopping, embrace the grind, move FAST)

Finisher

1x:

  • 400m Bear Hug Sandbag Carry (moderately heavy for first timers – not on shoulder.  Hug it to your chest.)

 

 c) RECOMMENDED MOBILITY:

  • wall stretch – 1 min
  • quads / calves – stretch and foam roll

 

Posted in WOD