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 May 19/14
REST DAY
TUES May 20/14
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 5×3 – build to moderate load
B. Back squats 3×10 @ light/moderate loads
C. Stone loading – 10-20 lifts at moderate loads
D1. Incline axle bench press 3×10 – moderate loads
D2. AB wheel 3×10 roll-outs (at proper regression)
WED May 21/14
REST DAY
THURS May 22/14
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) – work to heavy single but not maximal – lots of heavy to come
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 3-5×6-10 moderate loads
C3. Banded face pulls 3-5×6-10
FRI May 23/14
REST DAY
SAT May 24/14
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 apparatus – build up to heavy set (not maximal) 2×10-12 reps
B. Tire flip 4×6-8 with heavy tire (not maximal – just high volume on tire)
C. Arm over arm – 1 warm-up set, 2 sets for speed @ moderate load, 1 set @ slightly heavier load (30-45sec)
D. Farmers walks – 2-3x 60-80’ @ light to moderate loads
SUN May 25/14
REST DAY
