Sept 15, 2016

 

a) WARM UP:

Rear Delt Warm Up

2x of:

  • Incline T Raises x 10 reps @ 2121 (face down, raising straight arms at 90 degrees)
  • Incline Y Raises x 10 reps @ 2121 (face down, raising straight arms at 45 degrees)
  • Incline I Raises x 10 reps (face down, raising straight arms in front)

2x of:

  • 10 leg swings
  • 10 side plank hip raises per side
  • :20s handstand hold – let your body sink into your lats (NOT TRAPS!)

 

b) Strongman Conditioning Session

4x:

  • 25 m Yoke Carry – stop, turn around and come back with minimal rest (perform for max load)

Rest 2 minutes between carries

4x:

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

** do this inside

*** plant feet, chest parallel to the floor.  If you start to lift, keep your chest down.

Rest 2 minutes between pulls

1x:

  • 150 Meter Prowler SPRINT (guys add 2-10lb plates, ladies add 2-5lb plates) (no stopping, embrace the grind, move FAST)

Finisher

1x:

  • 400m Bear Hug Sandbag Carry – go heavier than you did last time.  

 

c) RECOMMENDED MOBILITY:

  • roll out lats and hips – spend 5 mins each

 

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