Strongman ‘Speed’ Workout
Overhead Press:

Log clean and press (clean each rep) – (2) sets of   7-10 reps at 70%.
Moving Events:

Tire Flip – (2) sets of 50’ with moderate tire for speed.
Yoke / Farmers Medley (superset) – (2) sets at 75%, 60’ each for speed.
Static Event:

Atlas Stones – (2) sets of stone over bar for reps, 60-90 seconds @ 75%
Conditioning Work:

Sled Drags – (2) sets of 80 feet with moderate weight for speed.

Strongman ‘Volume’ Workout

Overhead Press:

Log clean and press (clean once) – (3) sets of   10 reps at 65%.
Moving Events:

Farmers – (3) sets of 100’ with moderate weight.
Yoke/Tire Medley (superset) – (2) sets at 80’.
Static Event:

Atlas Stones – (3) sets of 5 stone series.
Conditioning Work:

Harness Sled Drags – (1) sets of long range sled drag (500+ feet each)

Strongman ‘Power’ Workout

Overhead Press:

Log clean and press (clean each) – (2) sets of 2 reps at 85-90%.
Moving Events:

Yoke – (3) sets of 35-50’ with increasingly heavy weights. Drops are ok, just finish the course.
Farmers / Tire Medley (superset) – (2) sets, one light and one max effort; 50’ each way.
Static Event:

Atlas Stones – (5) singles with heavy stone.
Conditioning Work

Tire Drags – (2) sets of 50 feet, heavy.

_________________
"Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever."

09.12.11

Strongman speed

OH press 3x10 43.5kg
Sandbag shouldering 25kg 3 sets stop before failure
Farmer holds 80kg 1x38 seconds 1x42 seconds 1x40 seconds
Single DB shoulder press 3x10 17.5kg 1x10 20kg

Warm down
Burpees

_________________
"Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever."

10.12.11

Squat 1x12 bar 1x12 40kg 1x12 60kg 3x8 75kg
Calf raises 3x30 85kg
Hamstring curls 3x8 40kg

Light day today, as meant to be a day off.

_________________
"Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever."

11.12.11

Had to do Mondays workout today as I'm busy tomorrow.
Chest / Tri / shoulders

Bench 2x12 40kg 1x10 50kg 1x8 70kg 1x5 80kg
Hammer curls 3x15 12.5kg
Weighted dips 15kg 3x10
Sandbag OH press 1x23 25kg
DB side raises 4x5 10kg per side
Resistance band - pump up curls/side raises/front raises
Plank 1 minute 30 seconds

_________________
"Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever."

Rest day.

_________________
"Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever."

13.12.11

Boxing mitt drills

Squat 1x10 40kg 1x10 60kg 3x5 80kg
DB lunges 3x10 24kg

_________________
"Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever."

Ok so had a nice few days off for Christmas, training starts again tomorrow.

Got a new decline bench and 20kg weighted vest for Christmas so here comes the hardcore core training which I need for Spartan Race.

_________________
"Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever."

28.12.11

Incline bench 1x15 40kg 1x10 60kg 3x5 70kg
BB curls 4x5 40kg
Db curls 3x8 15kg per side
Dips with 20kg vest 1x15 2x10 1x12
Diamond push ups 20kg vest 3x5
10 minute heavy bag work with 20kg vest

_________________
"Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever."

My new Olympic bar



7ft. 20kg, also got 120kg in weight with it - total of 140 kg.

Today I worked on every moment you could think of testing the new bar.

_________________
"Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever."

Squat - 1x5 60kg 1x5 70kg 1x5 80kg 1x1 90kg 1x1 100kg 1x1 102.5kg 1x5 82.5kg 1x5 60kg
Bent over row 1x10 60kg 3x10 60.2kg
Hammer curls 3x8 18.5kg

_________________
"Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever."