‹ Week SAT 19 SEP

Strongman Saturday

60 min training + 13 prep · ≈ 73 min door-to-door
grab:sleddumbbells 60/50 lbmedicine ball 20 lbtrxkettlebells 44 lbfoam roller
⚠ Working around: Left shoulder, Chronic ankle tears
High Knees
3 x 20s
soft feet
Run in place, knees to waist height. Quick feet, tall posture. Muscles: cardio (assists: quads)
Inchworm
6-8
Fold, walk hands to plank, walk feet back up. Hamstrings and shoulders wake up together. Muscles: full_body (assists: hamstrings, shoulders)
Sled Push
9×40s hard pushhard
short walk-back — this pace is the point
Drive a loaded sled down the turf, low and leaning. Zero eccentric — brutal effort, no soreness. Muscles: cardio (assists: quads, glutes, calves)
Farmer's Carry
8×60s heavyhard
~60lb
per hand, tall posture
Heavy implement in each hand, walk tall. Grip, traps, posture — strength you actually use. Muscles: forearms (assists: core, back)
Med Ball Slam
12hard
~20lb
shoulder-friendly arc
Full-body throw into the floor. Form: ball overhead on tiptoes, slam THROUGH the floor with the whole torso, catch on the bounce or dead ball. Shoulder-friendly arc: think 'chop down', not 'reach way back'. Muscles: core (assists: shoulders, back)
Suitcase Carry
45s each sidemoderate
~50lb
dead level
One-sided farmer's carry. Form: walk tall with the weight in ONE hand and refuse to lean — that refusal is the exercise. Shoulders level, eyes forward. Swap sides each set. Muscles: core (assists: forearms)
TRX Row
12-15@ 20RM
straps at the sled lanes
Bodyweight row on the straps. Setup: straps mid-length; walk feet forward to make it harder. Form: rigid plank, pull chest to hands, elbows tight-ish, 1s squeeze. Angle is the dial — honest angle, no sagging hips. Muscles: back (assists: biceps, core)
KB Sumo High Pull
3×12-15@ 20RM
~44lb
fast hips, braced
Wide-stance explosive pull to chin height. Setup: bell between the feet, stance wide, toes slightly out. Form: fast hip drive, elbows lead high and wide, bell stays close to the body. Lower under control back between the legs. Muscles: glutes (assists: back, shoulders)
Med Ball Scoop ThrowNEW
3×10hard
hip snap — braced, no yank
Hinge and launch the ball up and forward from between the legs. Pure hip-snap power, sciatica-friendly when braced. Muscles: glutes (assists: hamstrings, core)
Foam Roll Quads & Hips
60s
Slow passes over quads, IT band area, hip flexors. Camp on the tender spots and breathe. Muscles: quads (assists: adductors)
Pigeon Pose
45s each side
Front shin across, fold over it. Deep glute and external rotator stretch; per-side. Muscles: glutes