So yesterday, I talked about how if something is important, you should do it daily. (See that here.) I am obviously speaking in terms of training context but it’s something that probably applies in other facets of life as well. Today, I promised to let you know how I was going to work this into a workout. My training yesterday was focused on ground work and carries but I still worked in some squatting, deadlifting, pushing and pulling. Here’s how it went:
TGU x 1ea
Farmers Walk x :30-
Single leg Deadlift x 3ea
TGU x 1ea
Farmers Walk x :30-
Pushup x 15
TGU x 1ea
Farmers Walk x :30-
Barbell Squat x 5
TGU x 1ea
Farmers Walk x :30-
Pullups x 3
TGU x 1ea
Farmers Walk x :30-
Single leg Deadlift x 3ea
TGU x 1ea
Farmers Walk x :30-
Pushups x 20
Bear Crawl x :30-
Kettlebell Rack Carry x :30-
Barbell Squat x 5
Bear Crawl x :30-
Kettlebell Rack Carry x :30-
*Changed pullups to a “Toes to bar” x 3. Pullups just didn’t feel great on my elbows yesterday and the “Toes to bar” also does a great job of improving my pullup strength without beating up my elbows in the process…
Bear Crawl x :30-
Kettlebell Rack Carry x :30-
Single leg Deadlift x 3ea
Bear Crawl x :30-
Kettlebell Rack Carry x :30-
Pushups x 20
Bear Crawl x :30-
Kettlebell Rack Carry x :30-
Barbell Squat x 5
Bear Crawl x :30-
Kettlebell Rack Carry x :30-
Toes to bar x 3
So in all, I was able to get in 6 sets of TGU and Bear Crawls as well as 6 sets of Farmers Walk and Rack Carries, respectively. As ground work and carries was the focus of yesterday’s workout, that’s not a bad volume. I was also able to work in 3 sets of single leg deadlifts, 3 sets of pushups, 3 sets of barbell squats, and 3 sets of pulls (the pullups and toes to bar). The key to not making this anymore exhausting and possibly over training is to keep the other patterns (the deadlift, push, squat and pull) minimally taxing. I used either light loads (in the case of the deadlifts and squats), low intensity (in the case of the pushups) or low volume (in the case of the pulls). The main take-away here is to keep the other patterns easy. Remember that in the case of these other patterns, all you are doing is practicing with them.
