William Cody Abell
StrongmanBrought to you by the 3 Most Decorated Lightweight Strongmen in the World - The 3rd year of USS Prep by ST! Countless People with PRs, Podiums and Lifetime firsts have been relying on us for the last few years with these programs!
AND ITS BACK!
12 weeks of training with your deload week into the comp planned!
1 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
LOG PRIMER AMRAP
Set A Timer For 6 Mins Go through this circuit briskly and HIGH execution 5 Med Ball Push Press, Hands-Feet-Head replicate ideal log set up focusing on knees OUT and thoracic extension 5 Band Reactive Vertical Jumps 5 Depth Jumps, land in Dip/Drive Stance 15 Straight Arm Pulldowns
B
Paused Log Clean And Push Press
7 x 3
C
Seated Strict Press
3 x 8
D
Half Kneeling Arnold Press
3 x 24
E1
Behind The Neck Lat Pulldowns
3 x 12
E2
Tricep Pushdown
3 x 12
F
Chest Supported IYT Raise
3 x 10
G
Bent Over Rear Fly
3 x 20
Conditioning
A
Deadlift Primer AMRAP
Set A Timer For 5 Mins Go through this circuit briskly and HIGH execution 30 Second Sorenson Hold 15 Copenhagen Hold, both sides on bench 30 Seconds Hollow Rock 10 Clamshells w/Hip circle or band, both sides
B
Trap Bar Deadlift
6, 5, 4, 6, 5, 4 @ 58, 62.5, 65, 62.5, 65, 70 %
C
Safety Bar Squat
3 x 8
D
Leg Press
3 x 10
E
Behind The Back Barbell Hold
1 x 1:30
F1
Leg Extension
3 x 15
F2
Prone Leg Curl
3 x 15
G
Straight Arm Pulldown
3 x 15
Conditioning
A
Aux Day Primer AMRAP V2
Set A Timer For 5 Minutes, Run Through This Circuit As Cleanly As Possible AMRAP Style 1 Turkish Get Up into 2 Windmills, Left Side 1 Turkish Get Up into 2 Windmills, Right Side 5 Banded KB Swings 3 Broad Jumps
B
Trap 3 Raise
3 x 24
C
Strict Log Press
12, 4, 4, 4
D
High Incline Bench Press
4 x 5
E1
Glute Bridge Dumbbell Floor Press
3 x 12
E2
Chest Supported See Saw Row
3 x 20
F
Mid Stance Cable Rotations
3 x 24
G
Seated Row
3 x 15
H
Incline Bicep Curls
4 x 12
I
Powell raise
3 x 20
Conditioning
A
Strongman Day Primer AMRAP
Set A Timer For 5 Mins Go through this circuit briskly and HIGH execution 2 Turkish FRONT Rack Get Ups, Per Side-4 Total 5 Max Broad Jumps 5 Banded KB Swings 15 second Front Plank
B
Sandbag Throw
1 x 8:00
C
Trap Bar Deadlift
7 x 7
D
Yoke Carry
3 x 15
E
Yoke Carry
3 x 200
F
Frame Carry
3 x 15
G
Frame Carry
3 x 200
H1
Seated Good Morning
3 x 12
H2
Hip Thrust
3 x 12
