If you’re looking for PX90 or Beachbody, this ain’t it. No spandex during the workout itself, no perfectly-timed, post-workout whey protein parfait following. You won’t ever see this type of a workout packaged in a pretty, well-produced DVD offering because, really, who the hell is going to actually do something like farmers walks? And more to the point, how are you supposed to make a farmers walk…er…exciting? Well, hell if I know, and G** damned if I care. Excitement I’ll find elsewhere; in the gym and on the track I’m looking for results, pure and simple.
First off, a nice, sweat-breaking warm-up; then the fun began:
Three rounds of the following. I didn’t bring a stopwatch, but this would be a good one to try to repeat for improved time. Roughly 20 minutes worth of work, if I gauged the wall clock correctly.
Framers Walk: A pair of 120lb DBs x approximately 180 yds. Stop for re-grip as necessary (straight-leg deadlift to set weights down and on recovery/resumption).
Thrusters (Via bastardized use of the hack squat machine): 330 x 6; each rep as explosive as possible. Imagined “press-putting” the sled for distance. That kind of explosive.
(Edit 2/20/10: here is a link to the Alantis equipment site. Click on “Power Squat” from the left column listing of equipment.)
Cable “Samson” Flyes: 60lbs x 10 reps, each rep explosive.
Three rounds of that, and I was pretty much blistered. Noted that the hack machine sled results in an approximate 10-degree-off-perpendicular, end-of-range angle. Perfect for thrusters. My next effort will be to re-engineer this thing specifically for thrusters — handles instead of shoulder padding, an ever-so-slight, up-angled deck. Something similar to this idea. I’ve got some very specific ideas about such a device. There are a very few machine-based movements that I think transfer well to the “playing field” — this is one of them.
“Samson” flyes look a little something like this clip, though I perform the movement in a much more dynamic fashion, with a little bit of hip kick to get the motion started from the bottom-out position. Imagine having two tough-shelled coconuts that you’re trying to crack open at the top of the movement. Of course, I don’t slam my fists together, but you get the idea. Adjust the weight properly so that the intent to move the weight fast will result in close proximity fists, but no busted knuckles.