CLB PREP: Northeast Arkansas Iron Giants

Follow's 5/3/1 programming with strongman events built in. 

After week 3 is complete, recalculate each max event and restart:
Upper body - 5lb increase
Lower body - 10lb increase
Yoke - 10-15lb increase
Frame Carry - 10lb increase

This is being used as part of a prep. Use what you like and leave what you don't; that's how I'm using it.

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Week 1

Week 2

Week 3

Overhead Press (Barbell)

Mon: Shoulders / Chest

Deadlift (Barbell)

Front Squat (Barbell)

Reverse Hyperextension

Tues: Back / Legs

Use this day as a rest day if recovery is an issue / you're feeling overly fatigued.

Viking Press

Frame Hold

Wed: Back / Arms / Shoulders

Bench Press (Barbell)

Seated Overhead Pin Press (Barbell)

Thurs: Chest / Shoulders

Squat (Barbell)

Stiff Leg Deadlift

Glute-Ham Raise

Fri: Legs / Back

Should be a long day to allow for rest between events.

Weight Over Bar (Highland Games)

Sat: Events Day

5/5/5

3/3/3

5/3/1

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