Day 86: Farmers Carry

Grip work - Use the weight for your level designated below in “levels” if you have it. …only now, this is HEAVIER and LONGER.

We are pushing that grip strength today. 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 1:00

    • Set the weight down, again, with proper form.

    • Rest for an entire 1:30

    • Start again at the top of 2:30

      • Each “round” is a total of 2:30 (1:00 work, 1:30 rest)

      • Working set times are 00:00, 02:30, 04::30

Workout Level Suggestions

  • Level 1, 2, & 3: Walk for 1:00, 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

Workout Example

A 200 lb, level 2, person, would carry ~65-70 lbs total, distributed across two sides - therefore, (2) 35 lbs kettlebells is an option. Also, one 40 lb along with one 30 lb dumbbell or kettlebell would also work. If choosing uneven weight, switch sides after each 1:00 work set.

Coaches Plan

I am 220 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.

1:00 is actually pretty significant, as you will see.

Resources - How to

Score: Share to website comments and/or Facebook

  • Share how it felt.

    • How did 1:00?

    • Was the rest period long enough?

    • How do your shoulders, in particular, feel? Did you notice anything in your arms?

    • What was challenging?

    • Did anything hurt?

Christian GriffithComment