Fun in the Sun.

GYM TEMP: 75 degrees

MUSIC: For Today, Breaker (song; Devastator; “Let my name be feared at the gates of hell, as I exalt the Savior; The One that died to buy my victory, and gave me a new name. Let my name be feared at the gates of hell, as I exalt the Savior. In the name of the Holy One of God”) …………….gives me goose bumps when I hear that song.

Dynamic effort bench press (for speed)

135x8

135 + 60 lbs. in chains x 3

185 + 60 lbs. in chains x 3

230 + 60 lbs. in chains x 3, 3, 3, 3, 3, 3, 3, 3 - done with 1 minute rest between sets. The point here is to move sub maximal weight as fast as possible to work on the speed of the movement. Elite FTS and Westside Barbell have tons of good info on dynamic effort training. I also change my grip with each set starting wide and finishing with a close grip as the sets progress.

Arm over arm seated 2” rope pulls

165 x 75’, 75’

190 x 75’, 75’

200 lbs. chunk of smooooth granite

Husafell carries

200 x 100’, 100’ - My hammies were on fire! I hate this stone as its only 200 lbs. but very smooth and hard to get off the ground. You really have to squeeze this pig to lift it. Then after the 1^st 100 feet I dropped it in the wet grass, which made it that much tougher to pick back up again.

Besides strength, conditioning and muscle growth, strongman training has an added advantage……pain tolerance!