Strongman 8.6.13 Log viper press- work up to a 1RM for the day on log viper press (single motion overhead) Front squats- 3 x 3, rest 3-5 min between sets. After your last triple take 65-70% of what you finished with and do a suicide set (set to 20). You can re rack up to 3 times for your suicide set but use a weight that allows for 10-12 reps initially. Stone over bar/kb swing amrap(as many rounds as possible) stone over bar with the heaviest stone possible (tackiless) x 3 reps and kb swings x 10 reps (heavy! Try to at least use a 32 kg if not more like a 40-48kg). Rest 3-4 min in between each amrap, perform 2-3 sets of this 3 min amrap. Tabata tire flips- using a 500-700 lb tire perform 10 rounds of 20 secs on 10 secs off of max effort tire flips. Record total reps Banded or cable bicep curls x 15-20 x 3 sets W/ Db scarecrows x 10 x 3 sets
Posted on: Mon, 05 Aug 2013 23:32:51 +0000
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