NEw Workouts

Full Body - Upper FOcus

Seated Shoulder Press 60 reps (3 sets of 20)
Reverse Fly 60 reps (3 sets of 20)
Seated Calf Raise superset w/ Tibialis Raise 80 reps (4 sets of 20)
Triceps Pressdowns 60 reps (3 sets of 20)
Biceps Curls 60 reps (3 sets of 20)
Adduction machine 60 reps (3 sets of 20)

Check out the video below for how to do each exercise

Full Body - Lower FOcus

Squats 60 reps (3 sets of 20)
4 Sled Push (Length of Turf)
Snatch 30 reps (KettleBell 3 sets of 10 per arm)
Rows (Barbell 3 sets of 10)

Check out the video below for how to do each exercise

Strongman
Workouts

Day 1: Overhead

Warm Up with bands. High Jumps and Static Squats

Log Push Press – Do feeder sets to reach working weight. Working weight 3 sets of 5. Time off between sets 3-4 mins.

All other time between sets based on recovery.

Log strict press – sets of 10-15

Single arm dumbbell or kettle bell strict press 3 sets of 5 alternating with lateral raises 3×5.

Incline dumbbell or barbell press 3×5 alternating with revese peck deck for rear delts.

Day 2: Deadlifts

Warm Up

Wagon wheel deadlift – Do feeder sets to reach working weight. Don one working set. Alternate between working sets of 3-5 heavy and 15-20 rep ranges based on comp (different days). Time off between sets 3-4 mins or longer if needed.

Deadlift normal bar and height. working sets of 3×5 with slow eccentric aim for perfect form 3 seconds up and 5 seconds down. this is to focus on form and to be stable in every phase of the deadlift. Time off between sets 3-4 mins or longer if needed.

Sandbag or Med Ball pics and triple extension 4 sets of 10.

T-bar row 3×5. Focus on upper back and mimicking sandbag and stone pickups.

Cable pulldown variation of choice 3×5.

Day 3: Leg Day

Warm Up

Squats low bar – Do feeder sets to reach working weight. Do 3×5 with wraps or knee sleeves depending on competition. time off between sets 3-5 mins.

Frond squats or safety bar squats – 3×3

Hamstring lying leg curl alternating with leg extension. Both at 4 sets or 10-15.

Leg press – 4 sets of 10-15.

sled push – slow and controlled very heavy weight. focus on extending the leg slow and controlled and not using momentum. (This stimulates and helps with the start of the truck pull).

Day 4: Events

Warm Up

Event days depend on the competition if you have access to stones, truck pull, a harness etc. use that.

Event days are full out when doing them but lots of time off in between. Strongman is not CrossFit recovery between events is important.

Medley – Sandbag heavy (or some sort of weird rock, human or thing.) 50 feet as fast as possible. Put it over the yoke then run the yoke back 50 feet as fast as possible. Time each run do 3-4. Focus on the starts and the execution, events are won and lost in milli seconds.

Sandbag picks – pick up the sandbag, medicine ball, rock, thing and shoulder it. Do 3 sets of 5. if it is a hard object or a human just pick it and triple extend with it don’t drop it, or do depends on how good of friends you are lol.

Farmers Set 1 – 50 Feet with heavy weight no drops with a turn and back 50 feet. Focus on footwork, speed and the turn. Time your runs. Improve every time.

Farmers Set 2 – Make them significantly heavier. Pick them and go as long as possible. Focus on grip work. If you get to the end of the turf do 5 deadlifts with them if your grip will allow. If your grip will not allow strap up and take them to the end. Do 3 runs like this. Last run (number 4) you should have to use straps your grip should be shot.

Grip work – Plate pick ups and holds. Use both hands or one to pick up a plate 5 times holding at the top for 5 seconds do 4-5 of those. Use a hex dumbbell and pick it up end on. Calk will be your friend. Remember to clean up after yourself. (these should be to failure)