| b) STRENGTH/SKILL:
Chipper Style. Work through each exercise before moving onto the next:
- 5x Hollow Hold (Level 1: 20secs on, Rest 40secs; Level 2: 30secs on, Rest 30secs; Level 3: 40secs on, 20secs rest)
- 5x Headstand Hold (Level 1: 20 on, Rest 40; Level 2: 30 on, Rest 30; Level 3: 40 on, 20 rest)
- 3x Max Effort Pull Ups, rest 1 min between sets (scale:
Limit to 15 mins.
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| c) Strongman Conditioning Session:
2 Sets of:
Rest 1 min between sets
- Heavy 2 handed farmer carries – 4 lengths of the gym
After 2 sets, Rest 5 mins and set up for sleds, then,
2 sets of:
- 40m Single-Arm Reverse (walking backwards, underhand grip) Sled Drag with Left Hand (140/90)
immediately followed by…
- 40m Single-Arm reverse Sled Drag with Right Hand
Rest 2-3 minutes
Finish by getting a partner to do some sled sprints.
- As heavy as possible for 40m sprints. Pick a weight where it takes approximately 10-12 secs to do the 40m. If it takes less than 10s to do, make it heavier.
All out sprint for 4 lengths switching with your partner every 40m.
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