Strongman WOW-1 – Training for a Contest

Events:

• Log for max, stone for max weight
• 705 standard barbell deadlift for reps
• Tire flip/sled drag 20m each
• Shield carry for max distance
• 360 farms 20m up and back

 

Sunday – Event training

• Farmers – warmup, 60% of contest weight 20m/20m, 80% of CW two runs of 20m, 90% CW 20m/20m
• Stone reps – warmup, 280 3 reps, 300 3 reps, 330 1 rep, 350 1 rep
• Sled drag/tire flip – 5 sets of tire flip 8 flips (20m

 

Monday – Stretch or Cardio 30-60 min

 

Tuesday – Gym work

• Rack Presses – warmup, 65% 1RM for 5 reps, 75% 5 reps, 85% 3 reps, 3 sets x singles x 90% 1RM
• Dumbbell presses 5-7 reps each side, standing
• Incline bench 80% x 5 reps x 2, 90% 3 reps x 2
• Tricep work (either pushdowns or tri extensions on bench)

 

Wednesday – Stretch or Cardio 30-60 min

 

Thursday – Gym work

• Deadlifts – warm up for deadlifts.  Working up to 1RM, not going over 3 reps once past 65% of 1RM.  Once to 85% singles only upto 1RM.
• Cable pull downs 8-10 reps x 3-5 sets, pull ups 3 sets, cable rows 8-10 reps x 2 sets
• Straight legged deadlift (light weight, 6-8 reps good strict form)

 

Friday – Stretch or Cardio 30-60 min