Physical Subculture

Today will be short, but wonderfully challenging.

First we’re practicing pistol squats.  All of our squat work needs to be countered with some single leg activities. Our goal, if not today then in the near future, will be deep free-standing pistol squats, maybe with some weight added. Several sets of 5-10 will be a good start. Practice depth and control.

Now for the fun:

Jerk press/overhead farmer’s walk: jerk press 6 heavy reps, then keep it up there and walk 100 feet.
hang clean/racked farmer’s walk: clean for 6 heavy reps, then keep it racked and walk 100 feet.
Deadlift/ farmer’s walk: using farmer’s walk handles (or dbs or kbs), 6 heavy deads, followed by 100 foot walk.

Back to back. Often the same bar can be used for the first two.  Try this combo 3 times, or if you’re feeling naughty. repeat it nonstop for 20 minutes.