strength training redux.

Sunday Funday!

Brawl at the soccer field today - spectator only!

Farmer’s Walk:
220x1x1
320x1x1
400x1x1
500x1x1 (PR)

Prowler Push - High Horns, 20yds:
140x1x3

Sled Drag - Rear:
200x1x3

Hand over Hand Rope Pull with Sled:
200x1x1
245x1x1
290x1x1
315x1x1

Prowler Push - 120yds:
90x1x1

Duration: 100 minutes

This makes a dozen strongman sundays for us this spring/summer! I’m really becoming conditioned but felt a little off this week. I think its because we trained on a different part of the track.

Overhand Sled Pull with 50′ Rope:
180x1x1
225x1x2

Farmer’s Walk through cones - 60 yds(weight is for each hand…):
110x1x1
160x1x1
200x1x1

Prowler Push - 30yds:
140x1x3

Reverse Sled Drag(Prowler Push 30 yds then immediately drag sled back 30 yds):
225x1x3

Terminator - 120 yd High Handle Push(Give it all you got!):
90x1x2

Duration: 90 minutes

11th strongman workout…my buddy pat joined us today.

Farmers Walk:
110x1x3
160x1x1

Hand over Hand Sled Pull - 20 yds:
200x1x4

Prowler Push - High Handles:
140x1x3

Prowler Push - Low Handles:
140x1x1

Backward Sled Pull(Performed Immediately After Prowler Push):
200x1x4

Terminator - 120yd Prowler Push:
90x1x2

Duration: 120 minutes

I woke up today and felt pretty ‘blah’ about the prospect of strongman training at 1pm. This feeling continued as I had to unload all of my tools (i made some flower boxes for nicole with some left over lumber) and load all of the weights/gear into my truck. I was already telling Chris that I was sore, tired, and was planning to take it easy today. Once we got started, this all changed I did everything full tilt and actually pushed more on the prowler than I’ve ever done. I also felt much more conditioned today and feel great tonight!

Farmers Walk - 60yd Weave(Weight is per Hand):
110x1x1
160x1x1
200x1x1

Sled Pull - Standing, hand over hand:
200x3x1

Prowler Push - High Horns:
90x1x1
140x1x1
190x1x1

Prowler Push - Low Handle:
90x1x1
140x1x1
190x1x1

Prowler Push to Failure(120yds):
90x1x1

Duration: 90 minutes

Idriz returned to the scene of last week’s crime for more punishment and took it over the edge again…so did I! Decent session and nice finishers

Farmer’s Walk:
220x1x1
320x1x1
400x2x1

Sled Pull:
180x1x3

Prowler Push - High Horns:
90x1x2
140x1x2

Prowler Push - Low Horns:
90x1x1
140x1x1

Prowler Push - High Horns to failure(Approx 120 Yds):
90x1x1

Duration: 90 minutes

Strongman workout on Sunday afternoon. I was at the end of my carb up period over the weekend and knew today would be interesting. I try to do this training on an empty stomach to avoid prowler flu…

Farmers Walk - Cobra Walk:
220×1x1
320×1x1
320×1x1

Farmers Walk to Failure(80 yds):
400×1x1

Sled Pull with Rope - 20yds:
135×1x1
180×1x1
270×1x1
315×1x1

Prowler Push - 20 yds - High Horns:
90×1x3

Prowler Push - 20 yds - Low Handle:
90×1x3

Duration: 120 minutes

We moved our Friday conditioning to Saturday afternoons to allow more people to attend. A couple new guys joined us today, Ramon and Haris, both of these guys are preparing for Jiu-Jitsu World Championships in June. I’m making it my personal mission to beat them down during these workouts - they both are impressive jiu-jitsu practitioners and I hope our training gives them the edge at the tournament!

50 ft Sled Pull:
90x1x1
135x1x1
180x1x1
230x1x1

Farmers Walk - 100′(I bit it and fell on the 3rd set but got up and finished.):
180x1x1
180x1x1
280x2x1

25yd Prowler Push - High Horns:
90x3x1

25yd Prowler Push - Low Handle:
90x3x1

Great workout!!!

Duration: 60 minutes

Summer is here in Chicago or at least it felt that way for a few hours on Friday afternoon. Sid, Chris, and I trained 3 different exercises at North Park College. It was a great time and a killer workout. Sid showed up in jeans and hiking boots but still did a good job.

50′ Sled Tug:
90×1x1
135×1x1

180×1x1

225×1x1
270×1x1
225×1x1
180×1x1
135×1x1

Sprints - Pulling Sled:
45×1x3

Prowler - High Handles:
90×1x4

Prowler - Low Handles:
90×1x3

Duration: 90 minutes

The guys met up at North Park college for some conditioning. Eddie, Adem, Chris, Greg, Mark, Nate and myself pushed the prowler and pulled the sled.

Sled Pull - Fwd:
180×1x4

Sled Pull - Backwrd:
180×1x4

Prowler Push - High Horns:
90×1x4
180×1x1

Prowler Push - Low Handle:
90×1x3

Duration: 90 minutes

Friday conditioning at North Park College is definitely part of the routine! We used the sled and prowler today - quite a workout! I was definitely feeling the prowler flu once we were done with the 100yd sprints! We pushed the prowler on the mondo track today instead of the turf…it was still a bitch.

Rev Sled Pull:
180×1x4

Fwd Sled Pull:
180×1x4

100yd Prowler Push:
90×1x4

Only got 50yds on the last set of the prowler push

Duration: 90 minutes