7/16/16

Warm-Up and Openers
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
Sandbag Squat (bear hug hold) x 8-10 reps
Rest as needed
Strongman Conditioning Session
Two sets of:
Low-Bar Back Squats with a Pause x 3 reps @ 33X1

Rest 2-3 minutes (157#, 166#, 179#)

+

Two sets of:
100-Foot Farmer’s Carry
(86# each side)felt like a warmup :-/
Rest 2-3 minutes

+

Two sets of:
100-Foot Reverse Sled Drag
Rest 2 minutes 

+

300-Meter Sandbag Carry @ 100# (no drops)

+
Two sets of:
100-Foot Overhead carry
Rest 2-3 minutes
18# kbs, 26# kbs