Saturday, September 3rd

How Top Strongwoman Athletes Are Already Outlifting Some Male Athletes BarBend

Performance is in red, Competition is in blue, Accessory Work is in orange

A) Every 2 minutes, for 12 minutes:
3 Push Press + 2 Push Jerks + 1 Split Jerk

B) 5 Rounds, Not For Time or 25 minutes:
8 each leg Contra-lateral Single Leg Romanian Deadlifts
4-8 Tempo Chin-Ups (3113 Tempo)
60 meter Farmer Carry

Stay light-medium (and humble) on the SLRDLs. Focus on balance through the whole foot and keeping hips and torso squared to the floor throughout the movement. Kettlebells or Dumbbells are ok if you’re adding weight. Use a light barbell or a PVC if you have to. 3 second hold at the top and bottom of the Chins. Use bands for assistance as needed. Work up to a heavy 50 yard carry over the 5 sets.

A) 15 minutes to build to a heavy Push Press + Push Jerk + Split Jerk

B) 5 Rounds, Not For TIme or 25 minutes:
10 Clean Grip Romanian Deadlifts   Tough
8-10 Ring Rows @3113 (3 second pause at the top, 3 second lower.  Feet elevated)
60 meter Farmer Carry    as heavy as possible

7’s Down
Strict Bar Dips
Deficit Pushups (Hands on 45/25 lb plates)
Straight Bar Curl 55/35

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531