3 Days a Week // Dec. 2022: Loaded Carry Specialization Phase

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Warm-Up (Choose One)

Warm-Up Flow A

Warm-Up Flow B

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day 1

A1. 2-3 sets of :20-:30(/side)

Single-Arm Overhead Carry & March in Place (Kettlebell) (version 1)
Overhead Carry & March in Place (Barbell) (version 2)

A2. 2-3 sets of 8-10 reps

Radio-Ulnar Push-Up

B1. 2-3 sets of 8-10 reps

Conventional Deadlift (Kettlebell)¹ (version 1a)
Sumo Deadlift (Kettlebell)¹ (version 1b)
Conventional Deadlift (Barbell)¹ (version 2a)
Sumo Deadlift (Barbell)¹ (version 2b)

¹Your choice of conventional or sumo stance

B2. 2-3 sets of 6-8 reps

Incline Explosive Push-Up

C1. 2-3 sets of 8-10 reps/side

Goblet Walking Lunge (Kettlebell)

C2. 2-3 sets of 8-10 reps/side

Bird Dog Row (Kettlebell & Bench)

D1. 2-3 sets of 8-10 reps/side

Standing Single-Arm Bottoms-Up Overhead Press (Kettlebell) (version 1)
Standing Single-Arm Overhead Press (Kettlebell) (substitution)

D2. 2-3 sets of 10-12 reps

Prone Thoracic Spine Extension

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day 2

A1. 2-3 sets of :20-:30(/side)

Front Rack Carry & March in Place (Kettlebell) (version 1)
Front Rack Carry & March in Place (Barbell) (version 2)

A2. 2-3 sets of 10-12 reps

Wrist Flexion Push-Up

B1. 2-3 sets of 8-10 reps

Explosive Squat to Toes (version 1)
Squat Clean (Kettlebell) (version 2)

B2. 2-3 sets of 8-10 reps

Dip (Bench) (version 1)
Dip (Parallel Bars) (version 2)

C1. 2-3 sets of 10-12 reps

Standing Neutral Grip Bicep Curl (Band)

C2. 2-3 sets of 10-12 reps/side

Single-Arm Shrug (Band)

D1. 2-3 sets of 8-10 reps(/side)

Feet-Elevated Glute Bridge (Bench)¹ (version 1a)
Feet-Elevated Hamstring Bridge¹ (version 1b)
Feet-Elevated Bridge March (Bench) (version 2)

¹Your choice of glute or hamstring emphasis

D2. 2-3 sets of :20-:30

Bear Crawl (Forward & Backward) (version 1)
Bear Crawl (Lateral) (version 2)

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day 3

A1. 2-3 sets of :20-:30/side

Suitcase Carry & March in Place (Kettlebell)

A2. 2-3 sets of 6-8 reps/side

Wrist Rotation (Broomstick)

B1. 2-3 sets of :20-:30

Chair Walk (Forward & Backward) (version 1)
Duck Walk (Forward & Backward) (version 2)

B2. 2-3 sets of 6-8 reps

Leg-Assisted Pull-Up (Pull-Up Bar & Chair)¹ (version 1)
Band-Assisted Pull-Up (Band)¹ (version 2)
Eccentric Pull-Up (Pull-Up Bar)¹ (version 3)
Wide Pull-Up (Pull-Up Bar)¹ (version 4)
Sphinx Slide (Blanket)¹ (substitution)

¹Take a wide grip (hands wider than shoulder width)

C1. 2-3 sets of 6-8 reps

Goblet Kang Squat (Kettlebell) (version 1)
Kang Squat (Barbell) (version 2)

C2. 2-3 sets of 8-10 reps/side

Kneeling Single-Arm Chest Press (Band)

D1. 2-3 sets of 6-8 reps/side

Plank Alternating Shoulder Tap (version 1)
Bear Alternating Shoulder Tap (version 2)

D2. 2-3 sets of 8-10 reps

Standing Calf Raise (Kettlebell) (version 1)
Standing Calf Raise (Barbell) (version 2)

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Optional Cool-Down (Choose One):

Stretch/Self-Massage | Savasana/Seated Meditation | A Short Walk