GeoffreyLevens
Level 6 Valued Member
I've never worked w/ barbells or dumbbells, always kettlebells (about 8 years) and before that just bodyweight and swimming/surfing. Just got a few hundred pounds of iron to start and along with, a couple loadable dumbbell handles. In figuring out how I wanted to start, Easy Strength of course came to top of list but I find I am becoming quite enamored with loaded carries. So I came up with the program below which I've now done for 2 days and would love any comments about holes, possible imbalances, unnecessary redundancies, etc. Goals are just general strength for daily living, ability to move my sofa or fridge if needed, ruck groceries home....
•Warm up is Scott Sonnen's IntuFlow with a few mods to my preference then
•10 TGU's at moderate weight, alternating sides with rest as needed
Then carries for time, all done fairly heavy:
•3 "Front carries" holding dumbbell by the sleeves in what amounts to biceps curl position, away from body
• 4 Unilateral, suitcase carries, alternating sides
•2 Farmer's carries
At present my idea is that when I can do the TGU's in 10 minutes, add weight.
When I can do all carries one minute each with rest between, then add weight.
Cardio component I use Nordic walking and some bicycling approximately Maffetone style or a bit "easier".
•Warm up is Scott Sonnen's IntuFlow with a few mods to my preference then
•10 TGU's at moderate weight, alternating sides with rest as needed
Then carries for time, all done fairly heavy:
•3 "Front carries" holding dumbbell by the sleeves in what amounts to biceps curl position, away from body
• 4 Unilateral, suitcase carries, alternating sides
•2 Farmer's carries
At present my idea is that when I can do the TGU's in 10 minutes, add weight.
When I can do all carries one minute each with rest between, then add weight.
Cardio component I use Nordic walking and some bicycling approximately Maffetone style or a bit "easier".