Well on to the next contest. I’m planning on doing another non-sanctioned strongman competition that is going to have a Yoke walk, Conan’s Wheel, Keg press, Tire throw, and a couple others that I don’t know yet. It should be fun!
Thursday
GYM TEMP: 80 degrees
MUSIC: For Today, Immortal
Zercher walk - I use a chain yoke (basically a thick barbell with chains hanging off the ends with weights attached to the chains) Zerchers are done with the barbell in front held in the crooks of your arms. I’m trying to simulate a Conan’s Wheel without actually having one.
250x50’, 50’
300x50’, 50’ These were done pretty light since I’m not fully recovered from Saturday’s events.
Chain yoke walk – same thing except with the barbell on the back like a back squat.
500x50’, 50’, 50’, 50’ light again.
Lunges
45x20
Ab wheel
Friday
Everything done outside in the sun!
Overhead Keg press
20x20
30x15
80x9
160x1, 1, 1, 1, 1, 1, 1, 1 This is a true test of manliness (pressing a full keg overhead, just don’t smack yourself in the face like I did)
Overhead Stone press
30x5+
50x5+
70x5+
80x5+
90x5+
120x5+
150x5+
120x5+
90x5+
80x5+
70x5+
50x5+
30x5 I got this idea from John Brookfield on Ironmind. You start with a light stone and press it overhead 5 times. Put it down then grab a heavier stone and press it 5 times. Keep going to a heavier and heavier stone until you can’t press it for 5 reps, then go back down thru the stones getting lighter each time. THE PAIN! Talk about a total body workout. Just don’t drop it on your head.
Leg raises
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