-90kg Strongman

[TheJizzle]

Stats:

Age: 30y
Height: 182cm
Weight: 92kg

Best PL results:
Squat: 235kg
Bench: 185kg
Deadlift: 245kg

Goals:
Strongman competitions (-90kg division)
Athletic Fitness competition (symmetry round, strength round (dips + pullups) and conditioning round (90s rowing) - each counting 1/3 of the score
Sub 1.20 500m row

Program:
WSB/4 Horsemen Hybrid + Year of the Engine


Mixed Videoes:
EMOM Loglift - 75-95 kg (speed reps)

225kg Band asisted squat

Gymnastics complex

Stone lift

[TheJizzle]

30. march2020

Squat, bench, Cardio

2000 meter row

Squat vs bands (2xblå, tager fat ca. halvvejs oppe)
10x20
5x70kg
5x120kg
4x160kg
3x195kg
1x205kg
3x215kg

Bench press w. 3 sek stop
20x20kg
8x70kg
5x100kg
3x120kg
3x120kg
3x120kg
3x120kg

Echo Bike intervals;
6x45 on / 3.30 off
= 151 cal, 82 RPM avg

[TheJizzle]

31. march

running, 18x1.30 min on / 1 min off
5:00 min / km avg

[TheJizzle]

1. april

Snatch, Clean pull, military, row

2000 meter row; 7.59.0

Dislocates, Cuban pres, overhead squats, overhead squat bottom holds, Slow pulls, Muscle snatch

Power Snatch
5 på 40 kg
3 på 50 kg
3 på 60kg
3 på 70kg
3 på 75 kg
2 på 80 kg
2 på 85 kg
3 på 88 kg

Clean Pull w. hold
3x110kg
3x110kg
3x110kg

Military press SS Push press
3+3x50kg
3+3x60kg
2+2x70kg
2+2x80kg
2+2x85kg
2+2x85kg

Row 5 x 5 min on / 1.30 min off
1.57.3 pace - Mostly zone 3

[TheJizzle]

3. april

Dealift, gymnastics, row

Deadlift
10x20kg
8x60kg
5x110kg
5x160kg
5x190kg
5x200kg
5x210kg

Side to side Pushups in paralettes SS L-sit in paralettes
5/5 + 20s
5/5 + 20s
5/5 + 20s
5/5 + 20s
5/5 + 20s

Rowing; 5000 meter
22.01.03 - 2.12.1 avg
zone 3

[TheJizzle]

4. april

Run, 6x4 min on / 2 min off
5.25 min/km avg

[caravanbrah]

In. Good luck my dude.

[TheJizzle]

5. april

Clean, benc, gymnastics, roning

2000 meter roning; 7.48.2

Front rack drills, front squats, front squat bottom holds, Jefferson curls, Slow clean pulls, Muscle cleans

Slow pull power clean + high hang power clean
Focus on hip extension

5+5 på 40 kg
5+5 på 60 kg
3+3 på 70 kg
3+3 på 80 kg
3+3 på 90 kg

Super setted w. 2 box jumps

Clean pulls w. hold i
2x120 kg
2x130kg
2x130kg

Bænkpres w. stop
20x20kg
10x70kg
5x100kg
5x120kg
3x130kg
3x135kg
3x140kg

Front rack lunges
5/5 x 40kg
5/5 x 50kg
5/5 x 50kg
5/5 x 50kg

2 rounds of
30 sekunder gymnastic planche
4 High knee raises
5 HSPU
10 DU

Rowing, 18x60s/30s
5011 meter, 1.47.7 avg

[TheJizzle]

In. Good luck my dude.

Thanks!

[TheJizzle]

6. april

Squat, Loglift, row

2000 meter row; 8.08

Kang squats, asian squats, jefferson curls, rumænsk dl

Squat, band resisted (2x blå elastikker, trækker fra ca. 3/4 oppe
10x20kg
8x70kg
5x120kg
5x160kg
3x190kg
2x210kg
2x220kg

Speed Loglift SS Bar muscle ups
5x32kg
5x52kg
3+3x62kg
3+3x72kg
3+3x77kg
3+3x82kg

Rowing; 8x100 meter on / 90s pause
15.5 avg, 1.17.5/500

Cardio
4 rounds
15 kal echo, 15 cal ro, 15 cal bike, 15 kal ski
1 min rest betwee rounds
Zone 4 work

[TheJizzle]

7. april

Ru, 5x400 meter
5 minutters rest between rounds including; 6 pullups, 8 HSPU, 30 sec L-sit
1.35 pr. 400 meter avg / 3.55 min/km

[TheJizzle]

8. april

Snatch, dips, rowing

1000m rowing + 5x100 meter

Dislocates, OH Squat holds, muscle snatch, slow snatch pull, jefferson curl, cuban press

Snatch
5 på 40
5 på 50
5 på 60
8 på 70
5 på 75
5 på 80
2 på 85
1 på 89
10 på 60

Power clean
3 på 60
3 på 80
3 på 100
5 på 110

Dips SS Pendlay row
10xbw + 5x100kg
5x25kg + 5x100kg
5x50kg + 5x100kg
5x50kg + 5x100kg
15x50kg + 5x100kg

Row, 6000 meter
25.40, 2.08.3 avg
~70% HR

[TheJizzle]

9. april

stones, gymnastics, walking

Stone lift
Small sten; ~60-70 kg
Big stone, ~80-100 kg

5 x small stone to chest
1 x big stone to hip
1+1 big/small sten to hip
1+1 big/small sten to hip
1+1 big/small sten to hip


Gymnastics complex; 1 Kip muscle up, 1 strict muscle up, 2 pullups, 2 T2B
5 rounds



Pullups SS Dips SS L-SIT
10 + 10 + 15s
10 + 10 + 15s
10 + 10 + 15s

walk, 5,5 km

[TheJizzle]

10. april

Clean, overhead press, bench, row

Row, 4x500m/1 minut

Front rack drill, front squat bottom holds, oh pres, jefferson curls, rdl, slow pulls

Clean + strict pres
5 på 40
5 på 60
5 på 80
3 på 90

Clean + push press
3 på 90
3 på 100

Clean
3 på 110
2 på 115
2 på 120
2 på 125
1 på 128

Bench press SS Nordic hamstrings
20x20kg
10x70kg
5x90kg
5x110kg + 5
5x120kg + 5
5x120kg + 5
5x120kg + 5

Rowing, 10x300 meter / 2 min off
9.23.8 total time, 1.33.8/500m avg

[TheJizzle]

11. april

Sumo dl, log, Tire flip, cardio

2000m rw, 8.21

Cosack squat, jefferson curl, SLDL, high rows

Sumo DL
10x20kg
10x20kg
5x70kg
5x70kg
5x120kg
3x160kg
2x180kg
1x190kg
3x1x200kg

Loglift
1 Clean + 2 pres + 2 pp, 32 kg
1 Clean + 2 pres + 2 pp, 52 kg
1 Clean + 2 pres + 2 pp, 62 kg
1 Clean + 2 pres + 2 pp, 72 kg
1 Clean + 2 pres + 2 pp, 77 kg
1 Clean + 5 pp, 80 kg
1 Clean + 5 pp, 82 kg

Broad jump
3x3, avg ~260cm

Low prowler
3x30m x 110kg

Tire flip
5x5x210 kg

Row, 7x2 min on / 2 min active rest on bike
3761m, 1.51.6 avg pace, ~25 cal pr. 2 min on bike

[TheJizzle]

12. april

Running/gymnastics

Running, 13x1/1 (3,9 km)
10 min EMOM
1-4; 5 pullups + 10 dips
5-7; 4 pullups + 8 dips
8-10; 3 pullups + 6 dips
Running, 4x1/1 (1,2 km)

[TheJizzle]

14. april

Squat, bench, row

2000m ro, 7.55

Band assisted squat (2x blå, trækker fra ca. 1/4 fra toppen
10x20kg
10x70kg
5x120kg
3x170kg
2x200kg
2x215kg
4x225kg

Bench press SS Ring rows
20x20kg
10x70kg
5x100kg + 5xbw
5x120kg + 5xbw
4x135kg + 5xbw
4x145kg + 5xbw

CG Bænkpres SS Chinups
3x120kg + 8xbw
3x120kg + 8xbw
3x120kg + 8xbw

Row, 4500m, 1.58.0 avg

[TheJizzle]

15. april

Snatch, powerclean, gymnastics, row

2000m row, 7.43

Dislocates, OH Squat holds, jefferson curls, cuban press, slow snatch pulls

Hang power snatch + power snatch
1+1 på 40kg
1+1 på 50kg
2x1+1 på 60kg
2x1+1 på 65kg
2x1+1 på 70kg
4x1+1 på 75kg
4 på 75kg

Power clean
3x80kg
3x100kg
3x3x110kg

Gymnastics complex;
2 MU, 6 bar dips, 6 pullups, 3 T2B, 10 DU
4 sæt

Row, 5km endurance, 10 sec sprint at minute 3,6,9,12 og 15.
20.34.7, avg. pace 2.03.01, sprint peak 1.21.0

[TheJizzle]

16. april

Running, gymnastics, strones

running, 13x1/1
4,02 km, 4.30 min/km avg

Pullups SS Dips
8 + 16
8 + 16
8 + 16
8 + 16
8 + 16

Small stone to shoulder
6 reps

[TheJizzle]

17. april

Clean & pres, row

2000m row, 7.51.5

Jefferson curl, cuban pres, paused back squats, front rack drill, slow pulls, oh pres

Power clean + strict press
3+3x60kg
3+3x60kg
3+3x70kg
3+3x70kg
2+2x80kg
2+2x80kg
2+2x82,5kg
2+2x85kg
2+2x90kg
2+2x90kg

Power clean + push press
2+2x95kg
2+2x100kg
2+2x100kg

Row, 4x400m / 5 min
1.10.4 / 1.10.6 / 1.11.1 / 1.11.2 (1.28.5 avg)

Should have been 5 rounds, but died at number 4.

2000m row, 9.31

[TheJizzle]

18. april

Deadlift, Bench press, loglift, row/cardio

2000m row, 8.07

Jefferson curl, sldl, lunges

Deadlift, double overhand grip, no straps or belt

6x60kg
6x60kg
6x110kg
6x140kg
6x160kg
4x178kg
2x195kg

Bench press SS GHR
10x60kg
10x60kg + 4xbw
12x110kg + 4xbw
9x120kg + 4xbw
6x130kg + 4xbw

Loglift - speed reps
EMOM,1 rep, stigende vægt for hvert sæt
72, 75, 78, 82, 85, 88, 92, 94, 95, 97 kg

Polarized workout;
3x
1 min max reps; 60kg Clean & Jerk
3 min row, endurance pace
1 min max reps 65 kg slam ball to shoulder
3 min row, endurance pace
(4000m row, 2.03.2 pace)

[TheJizzle]

19. april

5km Walk

Gymnastics

1 T2B + 1 Pullup + 1 MU
3 sæt

Alternating pullup / T2B
2 x 5/5

Pullups SS Dips
1+2
2+4
3+6
4+8
5+10
6+12
7+14

[TheJizzle]

20. april

Squat, bench, row

2000m row, 8.13

Jefferson curl, lunges, rdl, pause squats

Band assisted squat (2xblå, trækker fra ca. 1/4 fra toppen)
10x20kg
10x20kg
10x70kg
5x120kg
4x170kg
2x200kg
1x220kg
3x230kg

Bench press
10x20kg
10x70kg
15x100kg
12x115kg
10x120kg

Row
5x1000 meter

[TheJizzle]

22. april

Cleans, front squat, strongman, row

Row 5x500m/1 min, 1.44.7 avg

Mob flow, jefferson curls, slow pull cleans

High hang clean + hang clean + clean
2 på 60kg
2 på 80kg
1 på 90kg
1 på 100kg
3 på 110kg

Front squat w. stop
5x60kg
3x90kg
3x110kg
3x120kg
3x120kg
3x120kg

Atlas stone overhead pres
5x60kg
5x60kg
5x60kg

Rw, 5x500 meter, 1.45 min between each round including 15 pushups
1.44.3 avg

1000m row 2.00 pace + some tire flips

[TheJizzle]

23. april

Running, gymnastics

Running, 8x2 min / 1 min
3,8 km

Pullups SS Dips
20+37
8+12
5+12
5+12
4+12

Running, 3x3min / 1 min
1,9 km

[TheJizzle]

24. april

Snatch, bench press, row, strongman

4x500 meter rw, 5 pullups og 10 dips in each break
2.00 avg

Jefferson curls, oh squat holds, dislocates, cuban pres

Power snatch + OH Squat
4+4 på 40kg
3+3 på 50kg
2+2 på 60kg
2+2 på 70kg
3+3 på 75kg
3+3 på 80kg

Bench press
10x60kg
10x60kg
6x100kg
5x130kg
4x140kg
3x150kg

2 min row, 3 tire flips (220kg), 3 loglift (72kg)
10 rounds
1.59.4 pace, 5021m

[TheJizzle]

25. april

Power clean, push press, front squat, row

1000m ro w. speed changes

Row, 8x30/2.30
1469m, 1.21.6 pace

Power clean + push press
5 på 60
3 på 70
3 på 80
3 på 90
2 på 100
Powerclean
3 på 110

Front squat
3x100kg
3x110kg
3x120kg
3x130kg
2x140kg
2x150kg

Pullups
8x5

[TheJizzle]

26. april

Running, gymnastics

Running, 6x3/1
4,17km, 4.55 min/km avg

Pullups SS Dips
10 + 20
10 + 20
10 + 20
10 + 20
10 + 20

Running
1,2 km, 5.00 min/km

[TheJizzle]

27. april

Squat, military press, chinups, roning

2000m row, 8.15

Jefferson curls, paused squats, kang squat, bottom squat holds

Band assisted squat (2x blå, hjælper fra ca. 1/4 oppe)
10x20kg
5x70kg
5x120kg
3x170kg
2x200kg
1x220kg
1x236kg - missed the 2. rep

Military press SS Chinups
5x20kg + 5xbw
5x60kg + 3xbw+20kg
3x70kg + 3xbw+30kg
2x80kg + 3xbw+30kg
2x90kg + 3xbw+30kg

Row, 90 sekunder at endurance pace + 1 Cluster, increasing weight each round
1.58.5 pace, 60,70,80,90, 95,100,105,110,110,110 kg Cluster.

[TheJizzle]

28. april

Running, strongman

Running, 10x1/1
3,06km, 4.30 min/km avg

3 x Small stone to shoulder
1 x Small stone to overhead + a couple of misses
1 x medium stone to shoulder
1 x big stone to full hip extension