Day 77: Farmers Carry
Use the same weight as Day 69. …only now, LONGER.
We are pushing that grip strength today-both in terms of the movement itself, and backed up against yesterday’s deadlifts. Please take the time to review those points outlined in the Farmers Carry video. The weight can be evenly distributed, such as two 50 lb dumbbells, or uneven, for example, 60 in one hand and 40 in the other. Just note whatever you do in the comments.
Time Domain
3 Rounds - you will do 3 rounds of carries.
Start the clock
Important: Pick up the weight using good deadlift form.
Walk for :45
Set the weight down, again, with proper form.
Rest for an entire 1:30
Start again at the top of 2:15
Each “round” is a total of 2:15 (:45 work, 1:30 rest)
Working set times are 00:00, 02:15, 04:15
Workout Level Suggestions
Level 1, 2, & 3: Walk for :45, rest 1:30 …3X
Level 1: Carry 1/4 of your bodyweight
Level 2: Carry 1/3 of your bodyweight
Level 3: Carry 1/2 of your bodyweight or more
Workout Example
A 200 lb, level 1, person, would carry 50lbs total, distributed across two sides - therefore, (2) 25 lbs kettlebells is an option. Also, one 30lb and one 20 lb dumbbell or kettlebell would also work. If choosing uneven weight, switch sides after each :45 work set.
Coaches Plan
I am 216 lbs right now, so rounding up, and understanding what loads I have available to me, means I need a total of 144 lb to keep it simple. Therefore, I will carry (2) 32kg kettlebells (total weight 144ish pounds) for my working sets.
:45 is actually pretty significant, as you will see.
Resources - How to
Resources - How to
Score: Share to website comments and/or Facebook
Share how it felt.
How did :45?
Was the rest period long enough?
How do your shoulders, in particular, feel? Did you notice anything in your arms?
Based on this movement + yesterday, how do you feel about your grip strength?today?
What was challenging?
Did anything hurt?