5 years ago

Expand the Tank 6


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Workout #1 – Aerobic Developement

 Paddleboard – live by a river, lake or the ocean?  Find a place to rent a paddleboard and get on the water.  Its just another fun way to stay active without grinding.  Great balance training, core and upper body work on your day off.

Workout #2 – Improve Work Capacity

 Brookfield’s Barrels – 55 Gallon pickle barrels, filled with sand might seem a bit strange to most, but they can be a great way to improve strength and work capacity.  Another beauty developed by John Brookfield, these barrels can be anywhere from 200-800lbs each and we use them for various pushing, pulling and rolling drills.

Try setting up 2 barrels, side by side and put one hand on each lip of the barrels.  Squat down in a good athletic position and simply drive into the barrels and extend your arms.  This standing push is taxing on the legs, core and upper body, but very safe and simple.  Try to push continuously for time and see how many reps you can perform during each session.  This working class strength will develop your mind and body unlike anything you’ve ever tried.

  • Week 1: 2min ON, 1 OFF x 5 rounds
  • Week 2: 3min ON, 1 OFF x 5 rounds
  • Week 3: 4min ON, 1 OFF x 5 rounds
  • Week 4: 5min ON, 1 OFF x 5 rounds

Workout #3 – Strength Endurance – Complexes – Circuits

Sprint + Strongman Stuff #1

1a. Sprint 30sec
1b. Heavy Farmer Carries 30sec
1c. Heavy Sled Drives 30sec
1d. Rest 3 minutes and repeat for 5 rounds

Sprint + Strongman Stuff #2

1a. Sprint 30sec
1b. 100′ rope pulls/sled pulls 30sec
1c. Racked KB Carry 30sec
1d. Rest 3 minutes and repeat for 5 rounds

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