A. Squat 3 sets of 5 reps, or Deadlift 1 set of 5 reps (add 5# to last time)
B. Shoulder Press 3 sets of 5 reps (add 2.5 to 5# to last time)
C. Set a timer for 4:00, start series at beginning of 4:00 period and rest for whatever time remains (if it takes you 60s to complete the list of movements you get to rest for 3 mins).
- *Sled Drag Forward 50-75' with 45# plate on it (add 25-45# per round)
- Sled Drag Backward 50-75' with same wt
- **10-15 Sledge hammer on big tire fast
- rest remainder of time
*The key here is that you will increase load for each round, speed should remain constant at a strong medium pace- no sprinting (dragging hoseline with intent). Once you are unable to add more wt on sled and complete both drags then it is time to call it quits.
**with this overhead chopping motion try to focus on keeping pelvis stable and neutral at all times- think of abs as being straight the whole time and force coming from the bend in your hips not in th crunch of your abs. Might read a bit confusing but trying to focus on abs as stabilizers of spine under load instead of generating force with flexing your trunk. No matter what the # of reps you get, once you are not able to hold the stability of your trunk the set is over. DO NOT continue with set if not holding stability. Do same # of reps for each round until unable to keep same # and then call it quits.
D. want to do extra? work on either:
- efficiency of running tower/stairs
- picking up dummie for drags with good back mechanics
- tying knots while tired
- practicing hasty harnesses
Get a good stretch at some point during day- if there is a break between workout and stretch period be sure to warm up a bit first! Check out the previous post for some good quad/hamstring stretches.
After he presses he does the type of sledge work for today..... what a beast.
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