Strongman

*Dynamic Warm Up*

1) Log Strict Press                                                    Barbell Strict Press (1RM)

    (1 Rep Max)

2) Stone Load (3 sets : 5 reps)                               Sumo Deadlift (3 sets : 5 reps)

3) Farmer's Walk (3 sets : 150' w/ turn)                 DB Farmer's Walk (3 sets : 150' w/turn)

Friday (Week 4)

Dynamic Effort Upper

*Dynamic Warm Up*

1) Rollover Broad Toss (2 sets : 2 reps)                 Med Ball Broad Toss (2 sets : 2 reps)

2) Banded 2 Board Bench Press                      Barbell Bench Press (45%; 12 sets:3 reps)

    (45% ; 12 sets : 3 reps)  

3) Single Arm Jerk (3 sets : 5/arm)

s/s

   Weighted Chin Up (3 setts: 5RM)

4) Curl/Press Complex

(2 sets : 5 combined--> 5/arm alternating OH from top --> 5 curls)

5) Tire Flips (20 flips)                                                            Farmers Walk (3 sets : 75')

Thursday (Week 4)

Max Effort Lower

*Dynamic Warm Up*

1) Seated Box Jump (5 sets : 5 reps)

2) Spider Bar Box Squat                                        Barbell Box Squat (1 Rep Max) 

    (1 Rep Max)

3) DB Lunge (3 sets : 150')

s/s

   Glute Ham Raise (3 sets : 15 reps)                    Stability Ball Leg Curl (3 sets: 15 reps)

4) Wall Sit (2 sets : 1 minute)

5) Hi/Low Prowler Suicide (1 set : 45/side)             Sprints (5 sets : 100 yds.)

Wednesday (Week 4)

Brick Shit House Day

*Dynamic Warm Up*

Body Weight Beat Down 

a) Push Ups (200 reps : AFAP)

b) Pull Ups (50 reps : AFAP)

c) Squat Jumps (100 reps : AFAP)

Tuesday (Week 4)

Repetitive Effort Upper

*Dynamic Warm Up*

1) Jammer (5 sets : 4/arm ; 25 lbs.)

2) Incline Log Press                                                  Barbell Incline Press (80% ; 20 reps) 

    (80% ; 20 reps)

3) Alternating DB Bench (3 sets : 12/arm)

s/s

    Banded Push Ups (3 sets : failure)                       Push Up (3 sets : failure)

4) Band Press Downs (2 sets : 30 reps)                   Cable Press Down (2 sets: 30 reps)

5) Tabata Set

    a) Push Up

    b) Inverted Row

Monday (Week 4)

Dynamic Effort Lower

*Dynamic Warm Up*

1) Broad Jumps (5 sets : 3 reps)

2) Chained Spider Bar Box Squat                        Barbell Box Squat (40%; 10 sets:2 reps)

    (40% ; 10 sets : 2 reps)

3) DB Step Up  (3 sets : 8 reps/leg ; 18'' box)

s/s

     Reverse Hyper (3 sets : 12 reps)                           DB Sumo Deadlift (3 sets : 12 reps)

4) Single Leg Stability Ball Bridge (2 sets : 15/leg)

5) Keg Carry (1 Minute : as far as possible)             DB Farmers Walk (1 Min. : AFAP)