Viking Program W2D4
Warmup: 5-10 minutes on an eliptical or treadmill. Get your heart rate up some, break a light sweat.
A = Overhead Press = 1×5 @ 55% Working Max, 1×5 @ 62.5%, 3×10 @ 67.5% No more no less.
B = Dips = 4×8 (up in weight this week or reduce the amount of help you’re getting from a dip machine)
C = Fat Man Pullup = 4×12 - use weight if you can!
D = Seated DB Military Press = 5×10 - use a weight that you can definitely get 8 reps the first and second set, but the last 2 sets you may not be able to achieve. If you can’t get them started yourself, use a lower weight.
F = Front Squat Holds - 3 x 30 seconds - use as heavy a weight as you can handle. Make sure your back isn’t going into a hyper extension position. Focus on keeping your shoulders slightly in front of your hips.
F = One Armed Farmer Walk = 3 x 20 meters (3 for each arm) - focus on staying upright as much as possible and resisting the weight (KB or DB) pulling you down.
Cool-down = 15 minutes walking on an incline treadmill or take a walk outside. Focus on slowing your breathing and reducing your heart rate.
Note*: If you see me leave the reps/sets the same in a workout compared to last week, that means try to up the weight if possible. We’re always striving to lift more, either via reps, sets, or actual weight. Remember only do the prescribed reps/sets, no more, even if you may be capable of more. If you’re capable of A LOT more than up the weight.
Seek yourself, find it, improve it.
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