KettlebellPlanet.com

Saturday is my favourite day of the week. I get to sleep in, put in a serious training workout, and eat to my heart and belly's content. Right now I am in training for Alberta's Strongest Man as a light weight competitor. Here is the training session my partner and I did.

Hopefully it gives you some ideas on how to get bigger and stronger.

AM, Strongman Training, upper body focus

• Mobility Work
• Dynamic Warm-Up
• empty barbell complex
• A1 Fat Bar/Axle Clean and Press
• 70lbs x 5, 100lbs x 3, 135lbs, x 3, 165lbs x 3, 185lbs x 1, 215lbs x 1, 235lbs x 1, 255lbs x 1
• 215lbs x 5 x 1 with 10 second rests between singles
• A2 Pull-Ups
• 7 x 8 reps very explosive, avoiding failure
• Strongman Log Clean and Press
• 4 x max reps @ 170lbs
• Atlas Stone Lifting
• 240lbs x 1 x 2
• 285lbs x 2 x 1
• just ran out of steam here and had to stop due to biceps tendonitis, probably spent too much time pressing to give the stones the energy they deserved
• Plyo Push-ups
• 2 x failure
• Med Ball Throws
• 1 x failure
• TRX Curls and Reverse Flys
• 2 x failure

The Fat Bar or Axle is a much better implement to use in your lifts than a regular Olympic bar because it force your grip strength to improve tremendously. This result in a better transfer of power in lifting, sports, and real life. Plus it will jack up those stubborn forearms.

Atlas Stones are badass. I can't believe the tension I feel through the posterior chain when working with stones. They will pack muscle on you and toughen you up at the same time.



For semi-private or personal training contact:
Nathan Donahue
Calgary, Alberta
Nathan@kettlebellplanet.com
www.kettlebellplanet.com