Thank you everyone that has followed my program and given me support! Im still going to compete but won’t be doing programming on this website anymore. Follow me on Instagram @bstoneberg and Facebook and twitter. I might possible use another…
Warm-Up: * 9min Emom: 1st 7 strict chest to bars, 2nd 10 cal Ab, 3rd 10 box jumps. Strength: * Deficit deadlifts 10min EMOM 5@315 Conditioning: * 3rnds: 100 double unders, 10 dball to shoulders 150#s Intervals: * 4 rnds:…
Warm-Up: * EMOM for 9min: 1st 10 cal row, 2nd 10 ring rows, 3rd 12 handstand push-ups. Strength: * Front Squats: 3×10@75% Conditioning: * 21-15-9 Db snatch 80/55, wallballs 30/20 Intervals: * 4x1mile run + 100′ handstand walk. -Rest 5min-
HOW IT WORKS
The structure of the program
It begins with a strength portion where you will gradually work up to the specified number of repetitions. .
Once you have found your maximum weight from part one, adjust the weight to the percentage that is given for part two.
About Ben Stoneberg
Stoneberg Strength is a functional strength training program. I developed this program to help me achieve my weekly lifting goals. I had the tendency to skip a movement and sometimes overlooked a particular lift for weeks. The core movements involve the legs, shoulders, back, and arms. The clean, snatch, dead lift, and bench press are the traditional movements that rely on these muscle groups.