January 15, 2015
STRENGTH: 10:00 EMOM
40 ft farmer’s carry
3 x ground to shoulder
WOD: For time,
100 x double unders , then
High hang power cleans
The Farmer’s Carry…
With every step the farmer’s walk will test your hands and forearms in a unique way. Not only is holding heavy weight difficult from a standing position, but also with every step there’s a slight up and down movement that tests your grip strength beyond anything you’ve ever tried.
TARGET YOUR LOWER BACK, UPPER TRAPS, SHOULDERS AND BICEPS WITH THE FARMER’S WALK
From your lower back all the way to your upper traps, shoulder girdle and even your biceps tendons, the farmer’s walk leaves very few muscles out of the loop. Holding and controlling the weight at your sides requires muscles and angles you don’t normally use in a standard workout.
DON’T FORGET THE CORE
From the innermost transverse abdominis to the obliques our entire core will be heavily tested. The fact of the matter is, the strongest cores on the planet are of strength athletes who master not only deadlifts and squats, but who play around with unconventional tactics like these.
DONT FORGET ABOUT THE LEGS
The legs are the foundation upon which you perform all this work, but never doubt that your calves, quads, hamstrings and glutes are fully engaged and recruited.