I like to switch it up from time to time as far as the event training goes but as for the rest of it it goes soemthing like this
Speed bench with chains 8x3 (45 second rest between sets)
J-press (dumbell shoulder press) 5x5
Lat pulldowns 3x8
Face pulls 3x12
Hammer Curls 3x8
Tire strikes 4x20 each side
Either box squats or chain squats 8x5 (45 second rest between sets)
Good mornings 5x5
Yoke carry, I just usually take a barbell with some rubber weights out to the alley and clean and press it, set it on my back and go down and back 50-60 yards down then turn around come back 3 or 4 times for speed. Not the same as using the real yoke and obviously alot less weight but working on technique, speed etc.
Some ab and core work
Band Good Mornings 4x8
Weighted situps 4x20
medicine ball situps 4x20
Sled drag medley as I listed in my first post, doing it Friday this week because of weather. Sometimes Ill work another event into this day such as farmers walks.
Heavy bench 5x3
OHP- Usually using the log, 5x5
Dumbell Rows 3x8
Skull crushers 3x8
Hammer Curls 3x8
Sometimes Ill do tire strikes again for a finisher or the slosh pipe. 8 foot peice of 5 inch pvc half full of water with end caps, carry it overhead down alley and back.
Heavy Squats 5x5
Good Mornings 5x5
GHR 5x3---I suck
Sometimes a finisher sometimes nothing just depends.
Events, it varries. Doing truck pull tomorrow. Would be flipping the tire but my forearms are beat.
I have one more week of this after this week and then my deadlifts and various other things will be cycled in.
ohh your dating my ex? cool. I'm eating a sandwich, do you want those left overs too?
Last edited by Marc; 05-14-2010 at 02:41 PM.