Farmers Carries & Sprint Repeats…

20x30M @ 112 lbs each hand (22lb Rogue Handles)

Sprint Repeats  - 10x10M 

Cash Out: Double DB Devils Press - 3x8 @ 15ls 

AVG HR - 127 BPM

MAX Hr - 152 BPM

Human Flag Practice & Farmers Carries...

Did about 15 attempts - the longest I can’t currently hold it is 3-4 seconds. Goal is ten. I can’t train it too often because the amount of strain it puts on the tensions in my elbows. 

“Training for this unique exercise will strengthen every muscle in your body, as well as toughen up your tendons, ligaments, and other connective tissues. The ability to do a human flag demonstrates a high level of strength and control, but even just the process of working toward this skill will help you improve those attributes.

“Human flag training builds mental fortitude, too. The body and mind must both be strong to perform this ferocious feat”. - GMB Fitness 

Cash Out: Farmers Carries - 10X30M @ 160lbs

Dumbbell Farmers Carries...

20x30M @ 150lbs (75lbs in each hand)

Finished with:

Iron Cross practice: Two attempts. I need to work on keeping my arms completely straight. It seems like it’s getting more difficult. Defiantly not easier. 

“DB Farmers Runs” & Goblet Squats...

“DB Farmers Runs” - 100lbs x 20 ————————————————————————

“Tapping into the right movement can radically change your body.

Find that missing ingredient and you'll build more muscle faster, drop fat quicker, and kick any ass on any field of play. And I'm going to tell you what that missing ingredient is for most weight-trained men. Ready?

It's the loaded carry.

The loaded carry does more to expand athletic qualities than any other single thing I've attempted in my career as a coach and athlete. And I do not say that lightly. 

Get back to me after doing these for three weeks. Obviously, your grip will be better. Your legs will be stronger. You'll discover that the weight room isn't that tough any more. You'll look leaner, but be bigger. Now get to work”. - Dan John 

PM: Driveway

Goblet Squat - 5x5 @ 97lbs.

My legs and mobility feel great doing these. The limiting factor is actually my arms/hands. My biceps were smoked after 25 reps. Find the heaviest bell fan can and give them a try

Farmers Carries...

10x30M @ 320lbs (160 each hand)

"The loaded carry does more to expand athletic qualities than any other single thing I've attempted in my career as a coach and athlete. And I do not say that lightly.""  - Dan John

Farmers Carries....

One hour of Farmers Carries at 114lbs each. 125 avg HR/158 Max HR/510 Calories.