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.
MON July 07/14
REST DAY
TUES July 08/14
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. Front squats build to 70% x5
B. Loading races – Light races, not heavy, just feeling out comp equipment – do not push too hard
C. Keg Toss – go behind STAR EGG and practice empty keg toss for height and distance (20 throws or so) use dirt and grass as landing pad – do not hit anything.
D1. Incline axle bench press 3×10 – moderate loads
D2. AB wheel 3×10 roll-outs (at proper regression
WED July 09/14
REST DAY
THURS July 10/14
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. Log clean and press (jerk) – 2-3×2 @ 85%, 2-3×3 @ 70%
B1. Incline axle bench press 3×5 – if you got 15 reps last week add 5%
B2. Pull-ups pronated with fat grips 3×6-10
C. Arm over arm – build to moderate/heavy set
FRI July 11/14
REST DAY
SAT July 12/14
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. Car deadlift – 3×3 @ 70%
B. Farmers/yoke/farmers medley – stay light and feel out exercises one last time before comp.
C. Keg toss behind star egg – 3-5 set for 5-6 throws for heights
**This week is the start of your de-load, so do not push it. Recover and focus is the main stimulus.
SUN July 13/14
REST DAY
