Sunday 161030

Class Announcement: No Class November 6th.

Strength:
Bench Press 3-3-3-3

Event Day
Event 1
Max Log Press in 60 seconds – Clean and press every rep (190/200/220 // 110/125/145)

Event 2
50′ Yoke Carry for time (425 / 475 / 525 // 375 / 425 / 475)
50 is redline to redline.

Event 3
Max Axle Deadlifts in 60 seconds (390/405/425 // 255/275/315)

Event 4
50’ forward sled pull for time (1 min. time cap) (231/251/296 // 171/231)
 50 is redline to redline.

*Scale as needed. Weights are merely suggestions based off of previous strongman competitions I’ve been to.

Sunday 161023

Class Announcement: No Class November 6th.

Strength:
a.) 200m DB Farmers Carry AHAP (as heavy as possible–aim for 70s/50s), then
Strict Press 5-5-5-5
b.) Build up to a 1RM zercher yoke carry x 50′
c.) Log Press 3-3-3-3

MetCon:
10 Min AMRAP —
3 Heavy Bench Presses
6 Heavy Back Rack Lunges

Sunday 161016

Class Announcement: No Class November 6th.

Strength:
a.) 200m DB Farmers Carry AHAP (as heavy as possible–aim for 70s/50s), then
Bench Press 3-3-3-3
b.) Establish a 1RM unbroken forward sled pull x 50′
50′ is redline to redline.

1-on-1 Skill Work: Circus Dumbbell

MetCon:
15 Minute AMRAP:
5 Stone to Shoulder (93/73)
5 Seated DB Strict Press AHAP
10 Sit ups