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1/1/2015 11:23:10 AM - Caz
ive been wanting to incorporate strongman 'event' day in my routine.
i dont have any yokes, stones, bars, etc... just a weighted vest and a bag with a bunch of weight thrown in there lol. im not really looking to go full on with strongman just yet.

basically, right now im running 5/3/1. i was thinking of something along the lines of...

day 1 -
squat 5/3/1
front squats
barbell rows
shrugs

day 2 -
conditioning plus abs, calves, neck

day 3 -
incline 5/3/1
weighted dips
db row
curls

day 4 -
same as day 2

day 5 - "events" day
deadlifts 5/3/1
clean and press 5/3/1

A. some sort of sandbag medly
right side x12, walk up hill across my back, get to the top do another 12, walk back down hugging it???

i dont know. it may look like just a normal 531 template. im just trying to get creative...

thanks.
it probably looks dumb now that i look at it.

Hey Caz -

I think you're on the right track. I made a few tweaks to your template. This is what I'd do instead:

Day 1-
Squat
Front Squat
RDL
Single Leg

Day 2-
Conditioning, etc.

Day 3-
Incline
Pull Ups
Dips
DB Row
Curls

Day 4-
Conditioning, etc.

Day 5-
Clean & Press
Deadlift
Sandbag work pick one each week :
-Max distance carry
-Carry medley - carry/sprint/carry/sprint/etc.
-Sandbag load over bar (or to platform) for reps or speed
-Vehicle push (not a sandbag, but something else you could work in)


Hopefully that gives you some ideas to work with.




Thanks,
Chase Karnes


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