Week of 12/11/23
*We are a strongman gym, so I have access to some equipment you may not. I will try to provide suggestions on alternatives, but feel free to ask questions*
Monday, 12/11/23
Wave2/Week5/Day1
Conditioning
- 3 minutes max reps burpees
- 3 min max reps hollow rocks
- 2 min max reps burpees
- 2 min max reps hollow rocks
- 1 min max reps burpees
- 1 min max reps hollow rocks
Strength – as many rounds as needed
- Squat x1 (work up to a new 1RM)
- Double unders x30 -OR- regular jumps x120
Volume – 7 min AMRAP
- Squat xAMRAP in 7 min @80%
Assistance – Every 20s for 10 min
- Conventional Deadlift x1 @70%
Tuesday, 12/12/23
Wave2/Week5/Day2
Conditioning – Get as far as you can in 12 minutes
- Clean x1
- Bw Man-maker x1
· Add 1 rep to each exercise each rd
Strength – as many rounds as needed
- Bench x1 (work up to a new 1RM)
- Leg Raises x6
- Pendlay Rows x5
Volume – 3 Rds
- Bench x5 @80%
- Leg Raises x6
- Pendlay Row x5
Assistance – 3 Rds
- Pullups x max reps
- Pushups x max reps
- JM Press (light) x max reps
Wednesday, 12/13/23
Wave2/Week5/Day3
Conditioning – 10 min EMOM
- Tire Flip x1
- Sledgehammer slams remainder of minute
· Add 1 rep to the tire flip every minute
Strongman – 10 min EMOM, followed by 5 Rds
- Sandbag carry x150ft
· THEN
- Zercher Yoke Carry x50ft (work up to a new max)
Thursday, 12/14/23
Wave2/Week5/Day4
Conditioning – 3 Rds
- Bear Walk x150ft
- Run x200m
- Gator Walk x150ft
- Run x200m
- Crab Walk x150ft
- Run x200m
*If you want to do the mock meet this week, stop here. If this is your last workout of the week, keep going*
Strongman – Last man standing Stone to Height/Over Bar
- Stone to height x3
· 3 reps at each weight before moving on
· 48”
· THEN
- Stone to height/over bar x max reps in 60s
· 3 Rds
Friday, 12/15/23
Wave2/Week5/Day5
Mock Meet
- 10-15 min warm-up before each event
- Only one shot at each event
Event 1: Circus DB Clean & Press for reps x60s
· Clean every rep
Event 2: Max Barbell Deadlift
· Max of 3 attempts
· Miss anytime and you’re out
Event 3: Farmer’s Hold x max time
· Chalk allowed
Event 4: Sandbag Carry Medly
· Carry Sandbag x50ft, pick up heavier sandbag carry back x50ft
· 60s time limit
· No shouldering, must carry bearhug style
Event 5: Stone over Bar/to height series, 60s time limit
· 5 stones in ascending weight