William Cody Abell
StrongmanEVERY PURCHASE COMES WITH A FREE 30 MINUTE CONSULT WITH YOUR COACH OF CHOICE
Welcome to the second USS NATS PREP PROGRAM by Stronger Together. This is our second year doing this. Since last time we have grown immensely with even more TOP COACHING TALENT.
Everyone on the Stronger Together team has been to Nationals multiple times and podiumed multiple times. We more than anyone understand the demand of the contest and the weeks leading up to it.
We’re challenging you to take the path less traveled. But you’re not alone.
We are truly, Stronger-Together.
Features4 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
Primer
3 rounds 10 Scap push ups 10 Scap pull ups 10 Cossack squats 5 per side 10 forward lunges 5 per side 10 reverse lunges 5 per side 3 rounds
Circus DB - Russian Twists
B
With a 20 Min Cap build to a Heavy Set of 1 CDB Clean 3 Press On The Way Up Between Sets 20 Weighted Russian Twists, 10 Per Side Keep Rest Limited and attempt to get a lot of reps on the way up, build the volume
Circus DB - Plank Walk Ups
C
4 Sets of 2@ 70% of Heavy 3 Clean And Press Each Rep Rest 2-3 DURING REST BETWEEN SETS 20 Plank Walk Ups, 10 Per Arm/Side
Floor Press - Single Arm Row
D
5 Sets Of 10, 6, 4, 4, 4 On Press (Each Set Heavier) Between Sets Of Floor Press Single Arm DB Row, 10 Reps, 5 Per Arm Rest 2-3 Between Sets Limit Rest between Press and Row
E1
Seated Dumbbell Strict Press
12, 10, 8, 6, 6
E2
Banded Face Pulls
5 x 15
Front Raise - Lateral Raise - Crunches
F
3 Strong Sets 12 DB Front Raises 12 DB Lateral Raises 20 Bicycle Crunches Rest 0-30 Seconds Between Movements Rest 2 Minutes Between Sets
G
Passive Hang on Pull Up Bar
1 x 60
Lower Primer
A
20 Trunk Twists, 10 Per Side 10 Quarter Squat Jumps 5-10 Light KB Swings 10 Unweighted Hip Extensions 3 Rounds After Self Directed Warm Up
B
Sandbag Front Squats
4 x 5 @ 6
C
Stiff Leg Deadlift
4 x 6 @ 6
D
Goblet Cyclist Squat
3 x 8
E
Glute Ham Raise GHR
3 x MAX
Sandbag To Shoulder - Skill Work/Conditioning
F
Every 2 Minutes x 5 Sets Sets Begin At 0,2,4,6,8 on a running clock 4 Sandbag To Shoulder, Alternate Shoulders Each Rep RPE 6-7, Goal here is to do a mix of skill work and conditioning.
Cool Down
G
10 Unweighted Cossack Squats, 5 Per Side 5 Light Jefferson Curls 10 Tall KB Halos, 5 Per Side 10 PVC Pass Throughs Do this at a Recovery Pace 3 Sets
Prep
A
Aux Day Primer
After Self Directed Warm Up 10 Scap Pull Ups 10 Scap Push Ups 30 Second Front Plank 10 Bird Dogs, 5 Per Side 3 Sets Rest 0-15 Between Movements Rest 60 Between Sets
B1
Incline Dumbbell Bench Press
15, 12, 12, 10, 6, 6
B2
Single Arm Row
Circus DB Cleans
C
Warm-up to 3 rep 80%; THEN 10min EMOM 2 Cleans each minute
Machine Press - DB Side Bend
D
Press-Side Band Superset 4 Strong Sets, Press Reps reduce each set, weight goes up set to set Machine Overhead Press - 12,8,6,6 (seated or standing, if NO machine access standing DB Strict Press) Rest 30 Seconds 10 Double Dumbbell Side Bands, 5 Per Side Rest 2 minutes
PullDown - Pull Ups
E
4 Sets Of 15 Straight Arm Pulldowns Rest 0-30 Seconds 5 Strict Pull Ups Rest 2 Minutes
F
Single Arm Thoracic Rotation
3 x 10
Conditioning
A
Loading - Yoke Primer
After Self Directed Warm Up 12 V Ups 10 Cossack Squats, 5 Per Leg 6 Goblet Squats, Pause In Hole Each Rep 15 Second Side Plank Left 15 Second Side Plank Right 3 Sets Rest 0-15 Between Movements Rest 60 Between Sets
B
Conventional Deadlift
1 x 1 @ 8
Yoke
C
Every 2 Mins x 6 Sets On A Running Clock Sets Begin At 0,2,4,6,8,10. 50FT - Same Weight All Sets
D
Atlas Stone
1 x 1
Atlas Stones
E
8min EMOM 3 Stone loads at that 6PRE to division height each minute
F
Broad Jump to Sprint
1 x 10
Conditioning
G
Tattooer at home stretch cool down
10 Quadraped Rockbacks 10 Deadbugs 10 Bird Dogs 10 Side Plank Rotations Left 10 Side Plank Rotations Right Do this 2-3 times at recovery pace
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