2023 Strongman Corp Nationals Prep

DAY 1 - Press Focus Log: In 15-min work up to a heavy set of 3 within 30s window CLEAN EACH REP Next 3x3 (increasing weight, Rest 90s, 120s, 150s respectively) Set 1: Push Press each rep every 15s then Rest 90s Set 2: Increase weight then Push Jerk each rep every 15s then rest 120s Set 3: Increase weight then Press Any Style every 15s

POWER STAIRS - Setup Yoke Crossbar to 18in height from floor & Power Pin to 65% of contest weight 3 Sets: Yoke Sled Push 25ft, Duck Walk 20ft to Crossbar, 5x Pin Load Rest 60 Seconds Between Rounds, Hold Same Split All 3 Rounds

Superset: Incline DB Alternating Press & Single Arm DB Row, Resting position for Press is at the top AKA “Top To Top” EPOCH 4x20, 15, 12, 10 (weight increases 5-10% each set) Rest 30 Seconds Between Movements Rest 2:30 Between Sets/Sides Half Kneeling Arnold Press: 3x3 3s eccentrics Rest 60 Between Sets/Sides Straight Arm Pulldowns: 3x10 (slow and smooth, moderate weight/band tension)

Half Kneeling Arnold Press

3 x 3

Straight Arm Pulldown

3 x 10

Max Strict Dips x2 sets (rest 90s between) Accumulate 20 Glute Ham Raises (GHR), 3111 Tempo, SLOW SLOW, Small Sets

Superset: Front squat & Suitcase Carry Set 1: Front Squat 8-10 (light weight)-REST 15 Then do Suitcase Carry 50ft (moderate weight) - REST 60 Set 2: Front Squat 5-8 (moderate weight) REST 30 Then do Suitcase Carry 50ft (moderate weight) REST 90 Set 3: Front Squat 5-8 (moderate weight) - REST 30 Then do Suitcase Carry 50ft (moderate weight) - REST 90 You're hitting BOTH sides on the Suitcase carry in each side, Squat/Carry Left/Carry Right = 1 Set

Trap Bar progression - no straps/no support gear - timed rest Working Sets (75%) Of 1RM/Projected 1RM x 2 reps Speed Sets 60%) 8 sets x 3 reps (90 sec rest b/w sets)

Kettlebell Suitcase Deadlift

6 x 8

Russian Kettlebell Swing

3 x 1

Weighted Box Step Up

4 x 20

CORE Circuit: Repeat 3-4 times Side Plank: 30s (each side) Strict leg raises: 8 Wall Sit: 30s Rest 0-15 Seconds Between Movements Rest 30-60 Between Sets Performed At High Quality

Superset: Floor Press & Russian Twist Using Swiss Bar: Floor Press 3x10 with 2s eccentric Russian Twist: 3x20, 10 per side, unweighted this week REST 15-30 Seconds Between Movements Rest 45-60 Between Sets

Log Clean Clean and Hold 5s Set 1: 3x Working within 20% range of Day 1 Log Weight - Rest 60-90s Set 2: 3x Working within 10% range of Day 1 Log Weight - Rest 60-90s Set 3: 2x Working at 100% of Day 1 Log Weight - Rest 2-3min Set 4: 2x Working within 110% range of Day 1 Log Weight

Sandbag Toss 20MIN EMOM (every minute on the minute); not necessary to set up for height; minimum 1 rep every 60s Increase weight as needed

CONDITIONING 12min EMOM (every minute on the minute) Even Minutes: Row 30s (row/bike/ski/jump rope) Odd Minutes: Bottoms Up KB Walk 30ft (KB in each hand)

ASSISTANCE Superset Shoulder Taps: 3x20 - No rest directly into Plank Planks: 3x30s - Rest 60 between sets/sides

Bent Over Rear Fly

15, 12, 10

Crossbody Holds - 1 DB/KB Overhead, 1 DB/KB Farmers Position 30 Seconds On 60 Seconds Off 3 Sets Per Side, 6 Total Sets

QUICK WARM-UP Circuit: Walking Lunges: 3x30ft Burpees: 3x10 Bear Walk: 3x30ft Rest minimally between between movements Rest 30-60 Between sets, treat as a low intensity circuit

CARRY Yoke & Farmers/Wheelbarrow (use frame or farmer handles if no access to wheelbarrow) 6 Rounds (increase weight each round) Yoke Carry 40ft into Farmers/Wheelbarrow HOLD (hold 20-30s) Rest 90 Between Rounds

STONES 10min EMOM (every minute on the minute) Even Minutes: 3 Stone to Shoulder (lighter weight, alternate shoulders each rep) Odd Minutes: Row 30s (row/bike/ski/jump rope)

POWER STAIRS Speed Day: Lighter weights on Power Pin 4x4 Steps (use ~18in height to practice to) (rest 90s between)

ACCESSORIES Every 3 Minutes x 4 10 Seated Good Mornings 12 Empty Barbell Supinated Curls 10 Unweighted Hip Extensions