Monday – Super Yoke and Deadlift (triples off-season, 5-6 reps pre-contest)
Tuesday – Press – presses with stone or contest equipment, narrow bench + dumbbell bench press
Wednesday – legs, but no squats, leg drills to help with contests, high reps
Thursday – back, pulldowns and rows
Friday – farmers, carry and drag
Weekend – rest, unless competition (in which case atlas stones, tire flip, conans wheel depending on events)
Supplementary drills include – leg press, hammer curls, front squat, sit up with added weight, grip work (weighted bar hangs)
