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 26/14
REST DAY
TUES May 27/14
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 @ 70% of estimated max-10% (if max is 100kg, then the load used would be 63kg)
B. Stone loading – 1 warm-up run with lighter stones, 2 runs with heavy loads (run is 5 stones – may need to use one stone many times 2+3). Then take 10 minutes to load heaviest stone a few times at the end for more practice.
C. Back squats 2×20-30 @ light/moderate loads not failure (go for a pump)
**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 May 28/14
REST DAY
THURS May 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. Log clean and press (jerk) – 1×3 @ 80%, 6×1@85%
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 3-5×5 – heavy loads
C2. Meadows rows 3-5×5 – heavy loads
C3. Banded face pulls 3-5×6-10
FRI May 30/14
REST DAY
SAT May 31/14
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 of 3
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. Double overhand axle shrugs 3×12
SUN June 01/14
REST DAY
