Wednesday workouts take us outside the sagittal plane. Back country athletes are going to spend the bulk of their time walking and hiking with weight on their back. This takes a tremendous amount of stability and coordination between the upper and lower halves. Training single-arm and leg exercises, as well as rotational exercises, ensures you’re ready for those hard and heavy pack days.

Military press @20X1 5-5-5-3-3-3
*Starting with a light weight, perform 3 sets of 5 reps, ramping up the weight on each set. Then drop the reps to 3 reps and perform 3 more sets, working to a heavy set of 3 for the day.

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4 sets:
10-12 reps per arm, 3-point dumbbell row
30-second rest between arms

10-8-6-4-4-4 reps per arm @increasing load per set:
Kettlebell or dumbbell snatch
30-60 seconds rest between sides
*If you’re not familiar with the kettlebell snatch exercise, it can beat up the arms pretty badly. Search out some videos on YouTube and give it a shot. If it’s not working for you then swap for the dumbbell.

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6 sets, 30-seconds on, 30-seconds off:
Rotational medball slam
*If you can’t do medball slams in your gym then you can sub for a band or cable chop

Posted by Adam Janke

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Motivate your friends and the hunting community at large. Share alternate or complimentary workouts. Post your sets in the comments and let us know how you feel pre/post workout.