August 15-21, 2016 – Julien Pineau’s Strongman Program

Day One
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)

followed by…

Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed

followed by…

Two Sets of:
Landmine Rows x 6 reps each arm
Rest as needed
Dumbbell Z-Press x 5 reps
Rest as needed

Strongman Conditioning Session
A.
Build to today’s 3-RM Sandbag Clean & Jerk

B.
Build to today’s 3-RM Sandbag Squats

C.
Work up to a Max Effort…
50-Foot Overhead Yoke Walk
Rest 2-3 minutes

D.
Three sets of:
100-Foot Hand-Over-Hand Rope Pull
(goal is max load…you’re only allowed one stop in the 100-feet)
Rest 2-3 minutes

E.
Work up to a max effort…
100-Foot Sandbag Carry (bear hug only)

Day Two
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)

followed by…

Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed

followed by…

Two Sets of:
Viking Sloth Press x 5 reps
Rest as needed
Ab Wheel Rollouts x 10 reps
(wear a weight vest or place weight on upper back if possible)
Rest as needed

Strongman Conditioning Session
A.
Two sets of:
150-Foot Yoke Carry
Rest 3-4 minutes

B.
100-Foot Farmer’s Walk
(turn at 50-foot mark)
Rest 3-4 minutes

C.
Complete as many rounds and reps as possible in 6 minutes of:
50-Foot Suitcase Carry (Left Arm)
5 Single-Arm Deadlifts (Left Arm)
50-Foot Suitcase Carry (Right Arm)
5 Single-Arm Deadlifts (Right Arm)

Rest 3 minutes, and then…

D.
Complete as many rounds and reps as possible in 6 minutes of:
50-Foot Sandbag Carry
5 Sandbag Squats

Finisher
Two sets of:
30 seconds of Dumbbell Presses
30 second Hercules Hold Palm Facing Up (light…1-5 lbs)
Rest 2 minutes

Followed by…

Two sets of:
30 seconds of Lateral Raises
30 seconds of Hercules Hold Thumbs Facing Up

The post August 15-21, 2016 – Julien Pineau’s Strongman Program appeared first on Invictus | Redefining Fitness.