FREE WORKOUT #4

We are in a position where we've emptied the gas tank when it comes to resistance training, and we just need to move. We can afford to work our cardiovascular system on a low level, and we know running isnt in the cards. This is where we implement the good ole fashioned carry. Mixed in are some movements that I felt confident completing amidst this kind of work, and in the end allow me to sharpen my skills without taxing the system much more. Typically some sort of machine based cardio will be mixed in, and is encouraged. I just chose to go about it this way.

THE STUFF

The warm up is the workout itself, start slow and be diligent, and increase or maintain effort as desired.

5 rounds of:

11 log hang clean

100m log zercher carry

11 log push press

100m log back rack carry

*rest as needed

Finisher:

200m plate overhead carry

Simple and highly effective for training certain positional holds and checking their integrity though increasing fatigue. Low skill and hard to mess up. Granted not everyone may have access to such equipment, so I recommend using objects that you have at your disposal but don't use often just to shake things up in the routine. Like the more traditional bodybuilding style workout that I posted in FREE WORKOUT #3 this style of training is also a mainstay in my regimen as it allows me cater to the part of me that just needs to move around.

May your back broaden and your spirits be lifted. Onward.