What is this program all about?
This program is for those looking to gain strength in the basic barbell movements (squat, deadlift, and presses) plus so much more. The strongman program incorporates tires, sleds, stones, carrying implements and many other modalities into its training as it is designed to prepare the trainee to be able to compete in a strongman competition. Even if you are not interested in competing, it does not matter, as the real benefit to the strongman program is the variety of strength tools used. We refer to strongman as the CrossFit of the strength sports, so many modalities can be tested, and variety is key to having a solid base of foundation for this sport. Coached classes “implement/event days” are Saturdays @ 10:30am-12:00pm. The weekly program is overseen by a coaches at 11:30am-1:00pm and 5:00pm-8:00pm, but the gym is open to train at all hours with coach approval.
TAKE A LOOK ON FACEBOOK for our weekly image and videos of EVENTS DAY training on Saturdays
MON April 28/14
WARM-UP
Warm-up – Sled circuit – pull sled one width or length of gym in circuit of; forward pull, row, press, backward) – rest briefly – repeat AMRAP to warm-up
WOD
A. Power snatch – build to max, then 2×2 @ 85% of day
B. Front squat or safety bar squats 5×2 – build
C. Tire/farmers medley;
– 6 Tire flips as fast as possible
– Heavy farmers walk one gym length (unbroken) 5 rounds
– build farmers if necessary.
TUES April 29/14
WARM-UP Warm-up – Sled circuit – pull sled one width or length of gym in circuit of; forward pull, row, press, backward) – rest briefly – repeat AMRAP to warm-up
WOD A. Power clean – build to max and then 2×2 @ 85% of day
B. Log clean and push press 5×1+2 – build
C. Pendlay rows 5 x 2 – light build (near across)
D. Axle press 5 x 2 – build to max effort
WED April 30/14
Rest Day
THURS May 01/14
WARM-UP Warm-up – Sled circuit – pull sled one width or length of gym in circuit of; forward pull, row, press, backward) – rest briefly – repeat AMRAP to warm-up
WOD
A. Stones – practices stone run at moderate loads for speed – load 3-4 stones on 4 different heights – 4 rounds
B. Trap bar deadlift 5×2 – build
C. Hang shrugs 3×3 – light build
D. Implement carry – choose fire hydrant, stone, sandbag, keg, etc. 4 x 2 full gym lengths
FRI May 02/14
WARM-UP Warm-up – Sled circuit – pull sled one width or length of gym in circuit of; forward pull, row, press, backward) – rest briefly – repeat AMRAP to warm-up
WOD
A. Incline bench press 5×2 – build
B. Back squats 4×4 @ 65%
C1. Pull-ups pronated 5 x reps (6-8 before loading)
C2. One armed DB push press 5 x reps (3-5/hand)
SAT May 03/14
WARM-UP Warm-up – Sled circuit – pull sled one width or length of gym in circuit of; forward pull, row, press, backward) – rest briefly – repeat AMRAP to warm-up
WOD
The workout will be decided based on number of people attending and direction for the day. It WILL be a solid implements day or event day – Tonnes of fun. Check out Synergy Facebook for pics of what we are doing on a regular basis
SUN May 04/14
REST DAY
