Day 1
A. Complete 3 sets:
Goblet Pack Squats 10-12 reps (hold a loaded pack cradled at chest and squat deep as able, or hold a kettlebell or dumbbell at chest) video - Goblet Squat
Sumo Deadlift Highpull 10-12 reps (use KB or a water jug/dromedary bag or a weighted pack)
video - Sumo Deadlift High Pull
Burpees 8-10 reps Fast (full Burpee go down to ground, touch chest and hips to ground, get back up to standing and do a jump and clap hands overhead, that's 1 rep)
Plank Hold 1 min (from hands) video - Plank Hold
Rest 1 min between sets
B. Sandbag Getups (can substitute climbing rope bag or medicine ball) - complete 30 Sandbag Get ups for Time (do 15 per shoulder)
Video - Sandbag Getup
Day 2
A. Complete 3 sets:
Backpack cleans/Sandbag Cleans 10-12 reps, video - Sandbag Cleans
1 arm KB Press 8-10 reps (substitute water dromedary bag and hold straps to press up) -
video - 1 arm KB Press
Sandbag Walking Lunges with Zercher Carry 20 alternating steps (hold sandbag cradled in front of shoulders and upper chest, can substitute by cradling a loaded backpack or duffle bag - focus on keeping chest and eyes up) video - Sandbag Walking Lunge Zercher Carry
Rest 1 min between sets
B. Tabata Push ups
Do push ups for 20 secs, then rest 10 secs, do that 8 times total. Will take a total of 4 mins.
(Ensure full range of motion by touching chest to deck each rep, go either from toes or from knees as able to ensure chest to deck)
A. Complete 3 sets:
Backpack cleans/Sandbag Cleans 10-12 reps, video - Sandbag Cleans
1 arm KB Press 8-10 reps (substitute water dromedary bag and hold straps to press up) -
video - 1 arm KB Press
Sandbag Walking Lunges with Zercher Carry 20 alternating steps (hold sandbag cradled in front of shoulders and upper chest, can substitute by cradling a loaded backpack or duffle bag - focus on keeping chest and eyes up) video - Sandbag Walking Lunge Zercher Carry
Rest 1 min between sets
B. Tabata Push ups
Do push ups for 20 secs, then rest 10 secs, do that 8 times total. Will take a total of 4 mins.
(Ensure full range of motion by touching chest to deck each rep, go either from toes or from knees as able to ensure chest to deck)
General Notes:
Warm up by doing 2-5 mins of easy pace running, biking or on a rowing machine to get the blood flowing. Then 5-10 mins of mobility (lax ball or foam roller) and stretching to any tight or stiff areas of your body. During the workout if you get the top number of suggested reps and can add weight, then add weight. If you can't get the minimum number of reps then decrease your weight.
Please post a comment if you are doing these workouts so I know how many people are following. Also post if you have a question about the workouts or have any comments and I will post a reply. Thanks and enjoy!
2.1 - Did with pack, weighed a little less since I had ditched the rope at this point, and there's only so much water I can fit in there.
ReplyDelete2.2 Also did all weighted movements with pack. Was able to do KB press with pack as well, my guess is somewhere around 25# at this point.