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Taken from Marunde.
Day One:
1. Sigmarsson Wheels Deadlift: bar at 19 inches off the ground; 800 pounds (364 kg) for repetitions.
2. Overhead Power Medley: 275-pound (125 kg) “Louis Cyr long bar iron-cast barbell”; 2 x 150 pounds (68 kg) “Louis Cyr spherical dumbbells” simultaneous clean and press/push press; 370 pound (168 kg) log clean and press, push press or jerk; 350 pound (159 kg) Apollon Axle replica clean and press, push press or jerk; 308 pound (140 kg) Icelandic Stone clean and press/push press.
3. Yoke Race: run in pairs, 880 pounds (400 kg), 30 meters.
4. Louis Cyr Crucifix (2 x 45 pound/20.5 kg dumbbells) hold for time with best total time winning.
5. Pyramid of Strength: medley consisting of Husafell stone replica (400 pounds/182 kg) carried 3 x 20 meters; loading three barrels with handles (400 pounds/182 kg, 425 pounds/193 kg, 450 pounds/205 kg; power stairs with a 450 pound/205 kg and a 500 pound/227 kg weight up five stairs (15 inches high).
Day Two:
6. Monferrand Back Load-Carry: four sand bags (from 325 pounds/148 kg to 400 pounds/182 kg), 15 meters each.
7. Hip and Thigh Lift: 1000 pounds/455 kg for repetitions.
8. Louis Cyr Power Walk: 325 pounds/148 kg spherical dumbbells out and 350 pound/160 kg spherical dumbbells back.
9. Louis Cyr One Arm Press Challenge: right and left arm, press or push press 150 pound/68 kg; “Louis Cyr Spherical Dumbbell” and same thing with right or left arm, 165 pound/75 kg, 175 pound/80 kg, 190 pound/86.25 kg, 205 pound/93 kg, and 215 pound/98 kg.
10. Five Atlas Stones: 250 pounds/114 kg (carried on shoulder for five meters and then loaded), 275 pounds/125 kg (carried on shoulder three meters and then loaded), 300 pounds/136.5 kg (carried two meters on shoulder and then loaded), 325 pounds/148 kg, and 350 pounds/159 kg. This is followed by loading five natural stones: 350 pounds/159 kg, 375 pounds/170.5 kg, 400 pounds/182 kg, 450 pounds/205 kg, and 517 pounds/235 kg.
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Day One:
1. Sigmarsson Wheels Deadlift: bar at 19 inches off the ground; 800 pounds (364 kg) for repetitions.
2. Overhead Power Medley: 275-pound (125 kg) “Louis Cyr long bar iron-cast barbell”; 2 x 150 pounds (68 kg) “Louis Cyr spherical dumbbells” simultaneous clean and press/push press; 370 pound (168 kg) log clean and press, push press or jerk; 350 pound (159 kg) Apollon Axle replica clean and press, push press or jerk; 308 pound (140 kg) Icelandic Stone clean and press/push press.
3. Yoke Race: run in pairs, 880 pounds (400 kg), 30 meters.
4. Louis Cyr Crucifix (2 x 45 pound/20.5 kg dumbbells) hold for time with best total time winning.
5. Pyramid of Strength: medley consisting of Husafell stone replica (400 pounds/182 kg) carried 3 x 20 meters; loading three barrels with handles (400 pounds/182 kg, 425 pounds/193 kg, 450 pounds/205 kg; power stairs with a 450 pound/205 kg and a 500 pound/227 kg weight up five stairs (15 inches high).
Day Two:
6. Monferrand Back Load-Carry: four sand bags (from 325 pounds/148 kg to 400 pounds/182 kg), 15 meters each.
7. Hip and Thigh Lift: 1000 pounds/455 kg for repetitions.
8. Louis Cyr Power Walk: 325 pounds/148 kg spherical dumbbells out and 350 pound/160 kg spherical dumbbells back.
9. Louis Cyr One Arm Press Challenge: right and left arm, press or push press 150 pound/68 kg; “Louis Cyr Spherical Dumbbell” and same thing with right or left arm, 165 pound/75 kg, 175 pound/80 kg, 190 pound/86.25 kg, 205 pound/93 kg, and 215 pound/98 kg.
10. Five Atlas Stones: 250 pounds/114 kg (carried on shoulder for five meters and then loaded), 275 pounds/125 kg (carried on shoulder three meters and then loaded), 300 pounds/136.5 kg (carried two meters on shoulder and then loaded), 325 pounds/148 kg, and 350 pounds/159 kg. This is followed by loading five natural stones: 350 pounds/159 kg, 375 pounds/170.5 kg, 400 pounds/182 kg, 450 pounds/205 kg, and 517 pounds/235 kg.
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