Farm Strong – Thursday 091621

Warmup
3 Min any erg (10s burst at the top of each minute)
-Then-
Foam roll – 10-15 passes per bodypart
Quads
Glutes
Hamstrings
Calves
Lower and upper back
-Then-
30s Couch stretch each leg
5 Air Squat
30s bottom of the squat
10 Bodyweight good morning
30s Bottom of the lunge each leg
10 Alternating lunge each leg
–Then–
With an empty barbell
2 Curtis P
2 Bear complex
2 Rounds DT

Workout Notes
Curtis P = 1 Power clean, 1 Lunge right leg, 1 Lunge left leg, 1 Shoulder to overhead
Bear Complex = 1 Squat clean, 1 Shoulder to overhead, 1 Back squat, 1 Back rack shoulder to overhead
DT = 12 Deadlift, 9 Hang power clean, 6 Shoulder to overhead

Max reps in three of my favorite complexes for today! The stimulus is a longer endurance workout with moving a moderate weight. You want to pace the row but not so much then you have not time to get reps in on these complexes.

For the bear complex, use extreme caution with lowering the barbell to your back! If you do not feel confident doing this replace the back squat to a second front squat to a second shoulder to overhead/thruster.

Workout
In 10 mins, for max reps of:
Sandbag Carry 1000m
max reps in remaining time Curtis Ps
Rest 2 mins
— then —
In 8 mins, for max reps of:
Sandbag Carry, 800m
max reps in remaining time Bear Complexes
Rest 2 mins
— then —
In 6 mins, for max reps of:
Sandbag Carry, 400m
max reps in remaining time Dt Complexes
Rest 2 mins

Accessory
With weight on the back, sandbag/dumbbell/kettlebell
3 Rounds
Plank 1 min
30s Rest