Stronger-Together
William Cody Abell
StrongmanWelcome To Stronger-Together
ST is a Strongman focused year round training program.
Whether you are/need:
- Need a baseline/Off Season to sharpen your tools between National/International Contest
- You're a Strength/Fitness Enthusiast
- Growing interest in Strongman
- Get Bigger, Stronger, Faster, More Conditioned
Stronger-Together is programed by Cody Abell, Andrew Hanus and Ross Remillard. 3 of the most decorated, experienced and respected LightWeight Strongman Athletes in the World.
Primer
A
30 Seconds Moderate Effort On Bike 10 Standing Cuban Press 10 Low Height Box Jump 10 Scap Push Ups 3-4 Rounds After Self Directed Warm Up
B
Log Clean And Press
1 x 2 @ 85 %
C
Log Clean And Press
3 x 3 @ 70 %
D
Strict Stationary Bar Dip
3 x 6
E
Upright Row
F
Chest Supported Rear Delt Row
G
Overhead Walking Lunge
4 x 12
Primer
A
10 Calories Bike Moderate Pace 10 Partial Squat Jumps with Deadlift Stance 10 Russian KB Swings at Moderate/Light weight 10 unweighted Hip Extensions 3-4 Rounds After Self Directed Warm Up
B
Conventional Axle Deadlift
1 x 3 @ 85 %
C
Conventional Axle Deadlift
3 x 3 @ 70 %
D
DB Shrug
3 x 8
E
Pendlay Row
3 x 8
Ring Row/Good Morning
F
8-10 Ring Rows w/Feet Elevated, Pause at Top and Control to the bottom REST 30 Seconds 8-10 Good Mornings at 21x1 Rest 3 3 Sets
G
Hip Extension
3 x 8
A
Single Leg Deck Squats
1 x 20
Incline - Trap Bar
B
With a Running Clock, Every 2 Minutes x 4 Sets Begin 0:00,2:00,4:00,6:00 Odd Sets - 8 Incline Neutral Grip Dumbbell Bench RPE7 Even Sets - 8 Trap Bar Deadlifts @21x1 Tempo - Straps Allowed, Roughly RPE 7-8
C
Strict Hanging Leg Raises
3 x 10
D
Assault Bike
1 x 20:00
Primer
A
5-10 Minutes Cardio Machine Of Choice THEN 3-4 Rounds Of 5-10 Clapping Clapping Push Ups 10 Air Squats 10 Russian KB Swings Rest 15 sec between movements 1 minute between rounds
B
Sandbag To Shoulder
2 x 2 @ 85 %
C
Sandbag To Shoulder
3 x 3 @ 70 %
D
Stir the Pot
3 x 10
E
Bird Dog
3 x 10
F
Thoracic Extension on Foam Roller
3 x 30
G
Foam Roll Protocol
4 x 120
William Cody Abell
Head Coach and Owner of Stronger-Together
Andrew Hanus
3 Time Arnold Champion, OSG/WSM Podium Finisher, National Champion
Ross Remillard
National Podium Finisher, Top 10 OSG, Clash Athlete
At Stronger Together we believe that focusing on building a stronger self while support those around you is the truest form of Strength. We offer you a chance to join the community that says, Further-Together.
Start My 7-Day Free Trial
When you join a team you’re getting more than programming, you’re joining an online community.
Stronger-Together
Stronger-Together
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