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 June 09/14
REST DAY
TUES June 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. Front squats 5×4 @ 77.5% of estimated max-10% (if max is 100kg, then the load used would be 63kg)
B. Loading races – Sandbags, kegs, and stones. 6 implements of increasing loads. 2 warm-up runs + 1 full speed run.
C. Back squats 3×10 – light pump sets
**OPTIONAL – 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 June 11/14
REST DAY
THURS June 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. Log clean and press (jerk) – 1×2 @ 80%, 2-3×1@85-87.5%, 2×2@75%
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
C1. Tate presses 3-5×6-10 @ moderate loads
C2. Meadows rows 3-5x6-10 @ moderate loads
C3. Cable rope face pulls 3-5×6-10
FRI June 13/14
REST DAY
SAT June 14/14
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. Speed deadlifts 8×2 @ 60% or Power cleans 8×2 @ 60-65% – pause between each rep
B. Farmers/yoke/farmers medley – light Farmers walk one gym length, heavy yoke one gym length, heavy farmers one gym length – build to a heavy final set with 2-3 warm-up runs
C. Loading races with implements to varying heights 3-4 races with 5-6 implements
D. Keg toss behind star egg – 3-5 set for 5 throws for heights
SUN June 15/14
REST DAY
