Atomic Athletic Bomb Proof Bulletin: No Snow Yet

There I was. Pretty little snow flakes were just starting to fall and I knew this could be my last good outdoor farmer's walk until spring.

Many of you have already been dumped on with snow, or ice, or melted crusty snow that has turned to ice... but we hadn't, yet. Here is a good farmer's walk oriented workout, for those of you who want to get in one last good one before the snow really flies.

Warm-up with Indian Clubs and Stretching

Light Romanian Deadlifts/Leg Extensions/Stiff Leg Deadlifts: 2 Sets of 20 Each

Rope Work for 3 or 4 Minutes: (if you can't climb, then do chins, rows, leg lifts, overhead toe touches, inverted chins, lots of stretches)

Dips: 2 Sets of 10 (Just Bodyweight)

We have a 100 foot section of our gravel access road marked off before our turn, so that is the distance on the rest of these exercises. Now you should be totally warmed up and shouldn't need gloves. If it's cold enough for your hands to freeze to your Farmers Walk implements use full fingered gloves.

This workout is for me. This is not a competition, but training. I am going to use percentages of what you might do for a 50 foot max. For example and using easy numbers, if I were training for a single length of 50 in a competition where the weight were 200 pounds, 50% would be 100 pounds. Each walk should be as fast as you are capable of doing, without sacrificing technique. If you don't have Farmers Walk Implements, then here is a link for a good way to build your own:

http://www.atomicathletic.com/articles/detail.asp?ArtID=94

Walk/Warm-up 40% 1 Length

1 Lap 65%

1 Length 75%

1 Length 85%

1 Length 90%

Stone Ball Walk 75% of what would be in a single hand for the Farmers: 1 Length

Farmers Walk 1 Lap 60%

Seriously stretch

Back Squat 2 Sets of 10

Stretch (Remember, you have been training in the cold and you may not have been feeling things normally. I have seen guys stop a workout like this, walk inside and suddenly get a hamstring cramp. Avoid that.)

If you liked that, check out the link to my book:

http://www.atomicathletic.com/store/ProductInfo.aspx?productid=BK90

Enjoy.