THE STRONGMAN CLUB
1 sessions per week
Must use App app to view and log training
Program Training
Movement Prep
A
Can do each standalone with a 60 second break, or put them all together as a circuit, resting 2-3 minutes between cycles Lacrosse Ball Foot Roll x 30-60s per side Reverse Lunge Cross Connect 3 x 20 (10r 10l) PVC Sideline Stretch x 3 x 5 Breath Cycles Per Side Hip CARs x 3 x 10 per side ATG Split Squat x 3 x 5-8 per side (bodyweight)
B
Plyo Push Press Throw
8 x 1
C
Axle Clean and Press
6 x 2 @ 80 %
D
Incline Bench Press
3 x 6 @ 60 %
E
Lat Pushdown w/ Rope
3 x 12 @ 7
F
lock big 3
3 x 10
Movement Prep
A
Suitcase carry 2 x 50ft per side - slow steady walk - KB or DB Kneeling Windmill 3 x 5 per side (regress all the way to bodyweight if necessary to get the right motion) Cobra Press Up 2 x 10 - 60s rest Sandbag Breathing x 60-90 seconds (think about wanting to progressively get heavier over program to where you are doing something stupidly heavy week 6/7)
B
depth drop
8 x 1
C
Axle Deadlift
3 x 5 @ 75 %
D
Seated Rotational Row
4 x 8 @ 6, 6, 7, 8
E
Farmers carry
6 x 60
F
Wall V Stretch
1 x 120
Movement Prep
A
Can do each standalone with a 60 second break, or put them all together as a circuit, resting 2-3 minutes between cycles Lacrosse Ball Foot Roll x 30-60s per side Reverse Lunge Cross Connect 3 x 20 (10r 10l) PVC Sideline Stretch x 3 x 5 Breath Cycles Per Side Hip CARs x 3 x 10 per side ATG Split Squat x 3 x 5-8 per side (bodyweight)
B
Plyo Push Press Throw
8 x 1
C
Axle Clean and Press
2, 2, 2, 2, 2, 3 @ 80 %
D
Incline Bench Press
6, 6, 7 @ 60 %
E
Sternum Lat Pull Down
3 x 10 @ 8
F
Rear Delt Flyes
3 x 20
Movement Prep
A
Foot Roll with Lacrosse Ball 2 x 30-60s per side Lacrosse Ball or foam roller smash in glutes 2 x 30-60s per side bodyweight cossack squat 2 x 10 total squat lat stretch 2-3 x 30s per side
B
Front Squat with Straps
6 x 4
C
sandbag complex
4 x 1
D
Backward Sled Drag
5 x 100
E
Prone Machine Hamstring Curl
3 x 12 @ 7
