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.
Post weight to comments
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.
Post weight to comments
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
Challenge Accepted
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.