Strongman day 1

1400

Openers
1) biceps/triceps openers, 3-4 kg
2) landmine rows - 2x6xbar
3) DB Z-press to 5rm - 6,8,10,12.5,15 kg
*lost torso position at this weight
4) lateral raises - 2 sets 4 kg, 2 sets 5 kg
4x15s db lat raises + 15s thumbs up iso hold
4x15s db thumbs up lat raises + 15s palm up iso hold
5) db presses - 2x30s, 10 kg

Strongman conditioning
1) single arm kb clean+press+overhead squat (3+3+3)
3 sets @ 12 kg
*limited by overhead squat mobility on this; stuck to 12 kg to work on technique

2) rope pulls - 2x200 ft @ +40 kg, max intensity
*50 ft pull down/low handle sled push back x 4
4 minutes rest between sets

3) overhead barbell carries
100ft w. turn around - 20,30,40 kg
50 ft - 40,50,60 kg

4) max reps db front rack squats, 35 kg - 22 reps

5) 200m db front rack carry, 35 kg

6) 300m sled push for time, +40 kg - 5:06
*high push down/low push back, turn every 50 ft

• Notes: This one smoked me. Trying to steadily increase weight on all of the openers, especially the z presses and lateral raises. Single arm overhead squat was very challenging since I haven't done any of that in forever, so mobility is a little lacking. Would like to work more consistently on it though as it feels great on the shoulder. The rope pulls....good god. I felt the intensity on this one, and it took a while to recovery afterwards. Focused on supinating as much as possible and pulling as fast as possible. Combined with the sled push afterwards this is straight up awful. Still don't have a heavy sandbag, so trying to experiment with dumbbells to replicate carries and squats. 
• Body: Elbows are very sore from yesterday, so it made a lot of today difficult. My lats were totally pumped up after the rope pulls in a way I haven't felt in a while. We will see how it feels on the shoulder tomorrow.

Clean complex, upper body plyos, decline bench, deadbugs

1200

1) 500m row, pawu

2) clean warmup w. empty bar

3) clean complex - power clean+hang power clean+front squat (1+1+4)

20,40,50,60,70,80,82.5,85 kg

4) 4 rounds:

upper body med ball plyo circuit x25, 4 kg ball

10 x neutral grip pullups

5) decline DB bench 15-12-10-8 (15,17.5,20,22.5 kg)

*max reps hex press @ 22.5 kg - 15 reps

6) 3 x 60s kb deadbug, 15 kg

Strongman Day 2

1200

Openers

1) biceps/triceps openers, 3 kg

2) rear delt warmup Ts/Ys/Is, 2 kg

3) 3 rounds:

10 x supinated barbell rows (40,50,50 kg)

15 x ab wheels

4) viking press, alternating - 2x10

5) 4 rounds:

15s db lateral raises + 15s hercules holds thumbs up, 4 kg

6) 4 rounds:

15s db lateral raises thumbs up + 15s hercules holds palms up, 4 kg

Conditioning

1) harness sled drags - worked up to +80kg

2) kb waiter carries, 100 ft @ each L/R

16,20,24 kg

3) overhead barbell carries, 2x50 ft @ each

40,50 kg

4) db farmer carries - 3x150 ft @ 35 kg

5) sled drags

2x200 ft @ +50 kg

60s rest between each

6) reverse sled drags

2x200 ft @ +50 kg

60s rest between each

7) sled sprints for max speed - 4x50 ft @ each, alternating high/low pushes

+20,40,60 kg 

• Notes: Very limited on the short turf section on these, as it is only 50 feet max. Most of the drags/pulls are calling for 100+ feet, which is a totally different stimulus, but I am doing what I can. Found a way to take a smaller sled outside to the road for longer drags and reverse drags so that should help. Today made my shoulders feel really good, I like the lateral raises and holds and as always enjoy the farmer carries.
• Body: Elbow back to normal, must have been just a tweak. Feeling really good and posterior chain is getting strong.

Intensity sprints, back squats, plyos, triceps

1200

1) sprint prep warmup

2) intensity sprints - 5x100 yds, rest as needed in between

3) back squat - work up to heavy 5
60,80,100,110,112.5 kg

4) single leg deadlift practice, empty bar

5) plyos - 5 rounds with rest between sets
5 x plyo pushups, 2 bumpers
20 x plyo skiers
10 x med ball to toes

6) 3 rounds:
30s max banded tricep extensions
30s plank

• Notes: Good sprint work today. Stayed barefoot on the back squats and felt solid there, although its significantly under my best 5 rep.
• Body: Elbow feeling much better after some soft tissue work and doing some triceps to flush it out a little bit today. Was sore in some really good areas after the julian workout on monday. Most notably in the mid-back/lower traps, forearms, calves, and shoulders.

Strongman day

Going to start trying out some of Julian's workouts once a week just to work on some deficiencies and new skills now that I have access to a sled.

warmup and openers:
1) biceps and triceps openers, 3kg
2) db T/Y/Is, 3kg - 2x10
3) landmine rows - 2x8 each arm
4) barbell Z press - 3x10x20kg
5) db press - 2x10 w. max hold after, 10kg

conditioning:
1) work up to heavy 3 rep single arm kb press - 12,16,20kg
2) rope pulls - 2x100ft @ +40,60kg
3) db farmer carry - 2x100ft @ 40, 42.5kg
4) bb overhead carry - 2x200ft @ 20,30kg
5) punching bag carry - 2x100m (75ish lbs)
6) punching bag squats - 2x10 each way
7) high sled push - 300yds for time @ +60kg (6:13), turn every 50 ft

• Notes: Bought a month of julian's 2 day/week programming just to check it out. Going to try to consistently do it once a week. Very upper body intensive and lots of carries. Biggest things I learned were that sandbag carries suck ass and I need to do heavy farmer carries more often.
• Body: Right elbow is pretty pissed off for some reason. Been doing a lot of volume on the rope pulls which is a new movement for me, so that could be the culprit, as well as all the extensor work. Diet is pretty shit right now also so joints might just be a little inflamed. Will keep an eye on it.

Deadlift, split squats, overhead carries and press, dips, sled drags

1300

1) pawu

2) deadlift - 5 x 60,90,100,120,130kg

3) single leg RDL practice, 45#

4) bulgarian split squats - 8x30kg, 10x30kg

5) single DB clean and press (1+5)
35,37.5,40,42.5,45kg

6) 5 minute amrap - 1 x clean and press + 15 yd overhead carry (40kg DB)

7) dips - 3x10

8) reverse sled drags @ +80kg
amrap in 5 minutes of 15 yd drag (12 laps)

• Notes: I like the single db presses and overhead carries in place of a sandbag, but as it gets heavier it's definitely a little bit sketchy since the weights on the end are round. Carrying it overhead is a little unstable in the hands but not exactly in a good way. Enjoyed the reverse drags today at a heavier weight. Need a longer distance drag to make them really punishing though.

Pause squat, openers, floor press, triceps, sled conditioning

1300

1) row 500m, pawu

2) pause squat to heavy 5 (3s pause) - 40,60,80,100,102.5kg

3) openers
-landmine row, 20kg
-biceps opener, 3kg
-triceps opener, 3kg

4) narrow grip floor press
8 x 20,40,50,60,60kg

5) banded tricep extensions - 3x20

6) sled work - 15 yd trips
*reverse drag + low push (x3 each w. no rest)
+20,40,40,60,60kg

*rope pull + low push @ +40kg
amrap in 4 minutes: 6 rounds completed

• Notes: Added a little bit more to the squat today. Did most of it barefoot which felt surprisingly good. Tried out a new combo with the reverse drag and push on the sled. The pulls are easy but the combo of doing both fried my legs. As always, the rope pulls were rough.

Row, step ups, plyos, dip/roll, overhead carries

1200

1) w/u
1000m row
pawu

2) barbell step ups, to parallel - 6 steps each leg
12 x 20,40,50,50,60,60kg

3) plyos - 3 rounds
5 x shin hops
med ball plyo circuit x 25 reps

4) 4 rounds
10 x ab wheels
max hold ring support

5) overhead carries, 30kg DB
3 times thru the following cycle:
4 x 1 press + 15 yd overhead carry

• Notes: Getting back into a groove now. Felt good to get some stepping in. Starting to include some regular "finishers" thru either carries or sled work at the end. Shoulders are feeling really good.
• Body: Very sore...upper back, calves, and forearms mostly. Those rope pulls are great. Been extremely sore mostly due to lack of training consistency.

Pulls, RDLs, db bench, squat carries, rope pulls

1300

1) pawu

2) clean regression
power clean + clean extension + clean deadlift (2+2+2)
40,50,60,70,80kg

3) RDLs - 5x5x60kg, slow cadence rotation focus

4) DB bench - 12,12,10,10 (15,20,22.5,22.5kg)

5) biceps/triceps openers 3kg

6) 8 minute amrap w. 16 kg kettlebell
5 x goblet squat
50 yd carry (alternate goblet, single arm farmer R, single arm farmer L)

score - 10 rounds

7) rope pull + sled push (20 yds each way)
2 x +20,30,40,40kg

*rope pull down, sled push back x 2 at each weight

Field work, hill sprints

1200

1) pawu

2) 3 rounds:
50 yd walking lunges
50 yd bear crawl
15 x strict pushups

3) hill sprints, max incline
15 seconds max effort, walk down recovery
x 4 rounds

• Notes: Played around with the bear crawl to try to replicate the hinge. Definitely got some hamstring fatigue. Tweaked some pushup technique as well to play with julian's torque ideas. Makes sense, and feels natural to think of the pushup as a punch with internal rotation. Hill sprints were all about intensity. Went as hard as humanly possible for as many sets as I could without resting more...only made it 4 rounds. The hills in queenstown are brutally steep and this got me feeling pukey for sure. 

Pause squat, openers, rows, prowler, rope pulls

1) upper body med ball plyo circuit 2x50
2) pawu
3) back squat to heavy 5 rep w. 3 sec pause
60,60,90,90,100 kg
4) bicep and triceps openers - 2 cycles at 3kg dbs
5) barbell rows - 10 x 50,50,60,60 kg
6) prowler sprints - 40s max effort/40 seconds rest
+40 kg sled, 50 ft turn arounds
7) rope sled pulls - 5 x 50 ft pulls, +20 kg sled
8) single arm kb waiter carries, 16 kg
4 trips each arm