Popeye

Warm up:

200 m Run/Row

3 Yoga Worms

6 Toe Touch Squat to Alt Reach (R+L=1)

6 - 90/90 Hip Switch (R+L=1)


Then complete one of the following options-

Option 1 > 3 Months:

30 Deadlifts 95/135

10 Pullups

100 m DB Farmer Carry AHAP

Rest 3 Minutes


20 Deadlifts 95/135

15 Pullups

100 m DB Farmer Carry AHAP

Rest 3 Minutes


10 Deadlifts 95/135

20 Pullups

100 m DB Farmer Carry AHAP


Option 2 < 3 Months:

30 Deadlifts 65/95

10 Pullups

100 m DB Farmer Carry AHAP

Rest 3 Minutes


20 Deadlifts 65/95

15 Pullups

100 m DB Farmer Carry AHAP

Rest 3 Minutes


10 Deadlifts 65/95

20 Pullups

100 m DB Farmer Carry AHAP


Option 3 < 1 Month:

15 Deadlifts 45/65

5 Pullups

50 m DB Farmer Carry AHAP

Rest 3 Minutes


10 Deadlifts 45/65

10 Pullups

50 m DB Farmer Carry AHAP

Rest 3 Minutes


5 Deadlifts 45/65

15 Pullups

50 m DB Farmer Carry AHAP


Cool Down: 3 x 30 seconds, each side -

T-Spine with Foam Roller

Child's Pose with grip stretch

Lower Back and Piriformis Stretches

QL Stretch


Post thoughts and weight used for farmer carries, per round, to comments


Daughter (Holly) and Dad (Bryan) with a little healthy push during the run.



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