Above the Rest Training Systems
StrongmanFeatures
4 sessions per week
Must use App app to view and log training
Program Training
A1
Robertson Dead Bug
3 x 6
A2
Single Leg Glute Bridge
3 x 4
A3
Heel Elevated Goblet Squat
3 x 6
B
Deficit Paused Deadlift
_ , _ , _ , _ , _ , _ , _ , _ , _ , 1 @ _ , _ , _ , _ , _ , _ , _ , _ , _ , MAX lb
C
SSB Squat
3 x 8
D1
Zercher Squat
3 x 5
D2
Explosive Step Up
3 x 3
E
Deficit Split Squat
4 x 6
Sled Drag Circuit
F
Set up a run roughly 40-60 feet across where you'll drag the sled. Set a timer for 10 minutes. Use about half your body weight on the sled. Change variations on each trip. All variations are loaded at the hip: - Reverse Sled Drag - Heel-to-Toe Forward Sled Drag - Lateral Sled Drag Left - Lateral Sled Drag Right Do not stop pulling the sled. No rest for 10 minutes.
A1
Posterior Capsule Release with Lacrosse Ball
2 x 30
A2
Prayer Stretch
2 x 00:30
A3
Cuban Press
2 x 10
B
Strict Neutral Grip Overhead Press
_ , _ , _ , _ , _ , _ , _ , _ , _ , 1 @ _ , _ , _ , _ , _ , _ , _ , _ , _ , MAX lb
C
DB Bench Press
3 x MAX
D1
Dip
3 x MAX
D2
Pull-Up
3 x MAX
D3
Band Pull-Apart
3 x 15
D4
Shoulder CAR
3 x 6
E1
Bent Over DB Row
3 x 8
E2
Banded Hollow Hold Lat Pull Down
3 x 12
E3
Neutral Grip Band Curls
3 x 12
E4
Banded Overhead Triceps Extensions
3 x 12
F1
Skull Crushers
3 x 35
F2
Finger Tip Wall Pushup
3 x 15
A1
Pigeon Stretch
2 x 0:30
A2
Glute Smash
2 x 0:30
A3
Sumo Stance Goblet Good Morning
2 x 6
B1
Back Squat
4 x 5 @ 50 %
B2
Box Jump
4 x 2
B3
Front Band Lat Pull Down
4 x 5
B4
Alternating Squat Thoracic Rotation
4 x 4
C1
Snatch Grip Block Pull
4 x 5
C2
KB Power Swing
4 x 3
C3
Thoracic Extension on Foam Roller
4 x 0:25
C4
Shoulder Dislocates
4 x 8
D1
Split Squat
3 x 6
D2
Reverse Lunge to Sprinter Stance
3 x 6
D3
90/90 Hip Switch
6 x 6
E1
Front Squat
5, 3, 1, 1, 1, 1, 1, 1, 1, 1
E2
Hang Muscle Clean
5, 3, 1, 1, 1, 1, 1, 1, 1, 1
A1
Levator Scapula Release
2 x 30
A2
Banded Bully
2 x 30
A3
Scapular Push Up
2 x 6
B1
Bench Press
4 x 5
B2
Dolphin Press
4 x 6
B3
Crucifix Push Up
4 x 6
B4
Banded Bully V2
4 x 0:25
C1
Strict Neutral Grip Overhead Press
4 x 5
C2
DB Push Press
4 x 4
C3
Chest Supported DB Y Raise
4 x 8
C4
Banded Serratus Punch
4 x 8
D1
Chest Supported Row Machine
3 x 8
D2
Banded Throwbacks
3 x 5
D3
Hammer Curl
3 x 10
D4
DB Rollback Extensions
3 x 12
Show up to Colt Breakers prepared and confident. Ready to earn your spot on the podium and bring home some hardware.
Get Colt Breakers 2022
