Per Aspera Strength
StrongmanFully customized coaching and programming tailored to you.
Unlimited feedback and video review by Andrew Mykel, middleweight USS and Strongman Corp competitor and owner/ coach at Per Aspera Strength.
Customizable for your goals, schedule, and equipment access.
Message me with any questions or if you would like to set up a call!
andrew@perasperastrength.com
913-583-6047
IG: @perasperastrength
www.perasperastrength.com
3 sessions per week
Must use App app to view and log training
Program Training
A
Scap Retractions on All 4s
1 x 20
B
4-Way Neck
4 x 0:10
C
Cobra Plank
1 x 10
D
Band Shoulder Warm Up
3 x 20
E
Dumbell Twist Curl
1 x 20 @ 10 lb
F
Band Tricep Pushdown
1 x 20
G
Air Squat Jumps
1 x 10
H
Log/Axle Strict Press
2, 2, 7, 7, 7, 7, 7 @ 75, 75, 60, 60, 60, 60, 60 %
I
Sandbag Extensions
5 x 3 @ 50 %
J
Lat Pulldown
3 x 12 @ 8
K
Rope Cable face pull
3 x 10 @ 8
L
Lateral Raise
3 x 10 @ 8
M
Dumbell Twist Curl
3 x 10 @ 8
N
Overhead Standing EZ Bar Tricep Extension
3 x 10 @ 8
O
Machine Calf Raise
3 x 10 @ 8
P
Tibia Raises
1 x 20 @ 8
Q
Axle Holds
2 x 0:30 @ 9
A
Hip Swings
2 x 20
B
Internal Hip
2 x 20
C
90-90 hip switches
2 x 20
D
Seated Box Jumps
2 x 5
E
Squat (Barbell)
4, 7, 10 @ 75, 62.5, 55 %
F
Romanian Deadlift
4 x 8 @ 8
G
Sandbag Front Carry
4 x 50 @ 50 %
H
Rope Cable face pull
3 x 11 @ 8
I
Lateral Raise
3 x 11 @ 8
J
Dumbell Twist Curl
3 x 11 @ 8
K
Overhead Standing EZ Bar Tricep Extension
3 x 11 @ 8
L
Machine Calf Raise
3 x 11 @ 8
M
Tibia Raises
1 x 20 @ 8
N
Dead Hang
3 x 0:15
A
Scap Retractions on All 4s
1 x 20
B
4-Way Neck
1 x 20
C
Cobra Plank
2 x 0:30
D
Band Shoulder Warm Up
1 x 20
E
Dumbell Twist Curl
1 x 20 @ 15 lb
F
Band Tricep Pushdown
1 x 20
G
Air Squat Jumps
1 x 10
H
Log/Axle PUSH Press
2, 2, 5, 5, 5, 5, 5 @ 75, 75, 60, 60, 60, 60, 60 %
I
Sandbag Extensions
4 x 4 @ 50 %
J
Yates Row
3 x 8 @ 9
K
Rope Cable face pull
3 x 12 @ 8
L
Lateral Raise
3 x 12 @ 8
M
Dumbell Twist Curl
3 x 12 @ 8
N
Overhead Standing EZ Bar Tricep Extension
3 x 12 @ 8
O
Machine Calf Raise
3 x 12 @ 8
P
Tibia Raises
1 x 20 @ 8
Q
Axle Holds
2 x 0:35 @ 9
A
Hand Extensions
2 x 20
B
Calf Raise on Step
1 x 20
C
Banded Ankle Dorsiflexion Mobilization
2 x 10
D
Tibia Raises
1 x 20
E
Seated Box Jumps
2 x 5
F
Frame/Farmers Carry
8 x 50 @ 30, 40, 50, 60, 60, 60, 60, 60 %
G
Incline DB Bench Press
4 x 8 @ 8
H
Rope Cable face pull
3 x 13 @ 8
I
Lateral Raise
3 x 13 @ 8
J
Dumbell Twist Curl
3 x 13 @ 8
K
Overhead Standing EZ Bar Tricep Extension
3 x 13 @ 8
L
Machine Calf Raise
3 x 13 @ 8
M
Tibia Raises
1 x 20 @ 8
N
Dead Hang
2 x 25
