Strongman Saturday
Needless to say, booze will not help your training but during this time of year it is easy to slip and have a few too many. I find the keys to having a good workout when hungover are:
- hydrate like crazy
- eat eggs and bacon with a side of berries or fruit
- go to the bathroom as many times as possible (you need to get the toxins out fast)
- take your time warming up, you may be tight and hurt yourself
- call yourself a wimp every time you start to think about calling it quits
- as soon as you get home, eat then nap
Below is the workout the Bells of Steel Crew did today. I use the squat to warm-up and prepare my body for the heavy event practice, but some lifters prefer to spend the time just practicing events. Personally I believe the front squat is the single best variation of squat to build strength and mobility but there is nothing wrong with cycling several varieties of this drill...just be sure to squat!
The kettlebell drills in the evening are used to improve all around athleticism. I don't try to kill myself in these workouts, these workouts are to stimulate, not annihilate.
AM, Strongman Practice
- Mobility Drills
- bar hanging, joint circles, etc
- Dynamic Warm-up
- empty barbell complex of stiff leg deadlifts, rows, high pulls, press, overhead squat
- Front Squat
- 95 x 5, 135 x 5, 185 x 5, 225 x 3, 275 x 3, 315 x 1 (belt on now, 365 x miss, 1)
- Atlas Stone Lifting
- an hour of lifting 270lbs and 300lbs stones to various heights
- use hockey tape on your forearms to save your skin and allow for more volume
- T I Y's (strict rear delt and upper back work)
- 3 x 10
- Cable Curl
- 3 x 15
- Dumbbell Triceps Toss
- 3 x 6-8
- Swings
- 10 x 20
- did mobility drills between each set of swings
- Halo
- 3 x 10 per direction
- this drill will improve mobility and strength in the upper back, triceps and shoulders
- Turkish Get-Up
- 3 x 5 per side
- Press
- 3 x 6
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You really know your stuff... Keep up the good work!