5-10 minutes walking on an incline treadmill.  Walk, not run.  Get to a slight sweat or as the ladies like to say “glisten”.

Mobility Warmup

A = Box Squat = 1×5 @ 50% of working max, 1×3 @ 60%, 1×1 @ 70%, 1xAMAP (As Many As Possible) @ 75%

B = Box Squat = 10×2 ^ 60% of working max, rest = 45-60 seconds between sets, no more than this! - the focus here is perfect technique.  This is why it’s only 2 reps.  At 2 reps you can absolutely make them perfect reps.  Rest is kept short to help encourage neurological adaptations.

C = 45 Degree Back Extension = 100 rep set - 100 reps in as few of sets as possible, rest kept to 30 seconds between sets.  Less sets then you did last week!

D = Shrugs = 3×8 - heavy weight as your grip will allow.  Always pull your traps straight up towards your ears.  Absolutely DO NOT roll your shoulders or bring them up then back then down.  Just up, Just down.  This will help prevent scapular retraction issues.  I mention this because I see so many people do these wrong in gyms.  Higher weight this week if you can.

E = Side Bends = 3×10

F = Pulldown Abs = 5×10-15

Cooldown = 15-30 minutes walking - either outside, on a treadmill, or wherever.  Just bring your heart rate back down.

Notes:  For box squats, find a box that when you sit results in your knee joint being higher than your hip joint.  For those who are taller, typical gym benches may work, those of us who are shorter (me - 5’8”) should use 25 lb plates stacked up to an appropriate height.  I use six 25 lb plates stacked for my depth.  When box squatting, focus on coming down under control and not crashing into the box.

Regarding the AMAP set….Go big!  Shoot for as many as you can possible do!  Do not make these resting sets though where you sit for 10 seconds with the bar on your back and take a break.  This is continuous reps.  Everyone should be able to get 11+ if you tested properly.  Remember this number as you’ll need it for the next bloc to calculate some numbers.

Your daily workout is as follows:

Warmup:  5-10 minutes on an eliptical or treadmill.  Get your heart rate up some, break a light sweat.

Mobility Warmup

A = Deadlift =  1×5 @ 55% Working Max, 1×5 @ 62.5%, 3×10 @ 67.5% No more no less.  Hips down, drive through your heels!

B = Deficit Romanian Deadlifts = 3×8 - Use a double overhand grip (no mixed grip).  Stack two 45 lb plates on top of each other and stand on it.  This should create about a 3 inch platform and will give you a great stretch at the bottom.  Try and use the same weight as last time.

C = Barbell Hip Thrust = 4×8 - Might want to get the pussypad (thing you see people put on squat bars because “their neck hurts without it” - side note get some muscle on your back and it won’t hurt) to put on the bar so as to protect your pelvis, especially if you’re bony.  Focus on squeezing your butt cheeks together as hard as possible and getting your hips high.  If you can’t get it to where your pelvis and stomach is parallel to the floor, you need to go down in weight.

D = Lat Pull Downs = 5×12 - Never behind your head - that’s a great way to give yourself some shoulder impingement. Focus on retracting your shoulder blades.  Imagine someone has a string that is attached to your elbows and is pulling you backwards.  You want to focus on pulling through your elbows instead of pulling with your forearms and biceps.  This will help place emphasis where it should be - on your back.

E = Barbell Shrugs = 3×8 - okay you can finally use some straps, go heavy as you can on these.  It really helps stability in your bench, as well as increases your ability to lock out your deadlift.  Shoot for more weight this week.

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.

Warmup:  5-10 minutes on an eliptical or treadmill.  Get your heart rate up some, break a light sweat.

Mobility Warmup

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.

Work Capacity Session today.  As I’ve said before, we have to increase your ability to do work to be able to make it through the really tough training sessions.  As another positive bonus to doing work capacity training sessions, it’ll make you look better nekid.  Today’s workout is simple.  Sometimes you just have to throw out all the complexity of training and get some work done.  Today is that day.  Do work.

A1 = Thrusters  20 seconds on, 10 seconds off (Tabata style) x 8 = 4 minutes of work.  This is to be completed 4 times, rest 5 minutes between each complex.

Notes:  Use a weight that you will be getting around 8 reps each 20 second “on” portion.  Ideally in the 4 minutes of work you are shooting for 60-70 reps total.  4 minutes doesn’t sound like much work at one single time but if you choose an appropriate weight you’ll hate me.  Focus on driving with your legs and allowing the power generated to get the weight overhead.

Just a note about the Viking Program.  I’ll be putting up the 3 lifts for the week on Mon/Wed/Fri.  Try and keep to a similar training cycle as that, i.e. don’t just do 3 days of lifting in a row.  Try and space them out so it’s lift, off, lift, off, lift, off, off.

Today’s Training:

5-10 minutes walking on an incline treadmill.  Walk, not run.  Get to a slight sweat or as the ladies like to say “glisten”.

Mobility Warmup

A = Box Squat = 1×5 @ 55% of working max, 1×5 @ 62.5%, 3×10 @ 67.5% - the box in the video is a bit high.  Again the knee joint needs to be higher than the hip joint here.  Focus on sitting back and deload the stored energy in your hips.  When you drive off the box focus on pushing your knees out and not letting them sink in - this is especially pertinent for women and younger athletes.

B = Box Squat = 8×2 ^ 60% of working max, rest = 45-60 seconds between sets, no more than this! - the focus here is perfect technique.  This is why it’s only 2 reps.  At 2 reps you can absolutely make them perfect reps.  Rest is kept short to help encourage neurological adaptations.

C = 45 Degree Back Extension = 100 rep set - 100 reps in as few of sets as possible, rest kept to 30 seconds between sets.

D = Shrugs = 3×8 - heavy weight as your grip will allow.  Always pull your traps straight up towards your ears.  Absolutely DO NOT roll your shoulders or bring them up then back then down.  Just up, Just down.  This will help prevent scapular retraction issues.  I mention this because I see so many people do these wrong in gyms.

E = Side Bends = 3×8

F = Pulldown Abs = 5×10-15

Cooldown = 15-30 minutes walking - either outside, on a treadmill, or wherever.  Just bring your heart rate back down.

Notes:  For box squats, find a box that when you sit results in your knee joint being higher than your hip joint.  For those who are taller, typical gym benches may work, those of us who are shorter (me - 5’8”) should use 25 lb plates stacked up to an appropriate height.  I use six 25 lb plates stacked for my depth.  When box squatting, focus on coming down under control and not crashing into the box.

Mobility Warmup - Yes this is important.  It’ll keep you healthy, your joints will thank you as will your soft-tissue.  No skipping it, even if it isn’t the most fun thing to do.

A = Deadlift = 5×10 = 60% of working max - Don’t use wrist straps.  If your grip isn’t up to the par, this is the first day of the rest of your life of having a stronger grip.  Focus on getting your hips down!

B = Romanian Deadlifts = 3×8 - Use a double overhand grip (no mixed grip).

C = Barbell Hip Thrust = 4×15 - Might want to get the pussypad (thing you see people put on squat bars because “their neck hurts without it” - side note get some muscle on your back and it won’t hurt) to put on the bar so as to protect your pelvis, especially if you’re bony.  Focus on squeezing your butt cheeks together as hard as possible and getting your hips high.  If you can’t get it to where your pelvis and stomach is parallel to the floor, you need to go down in weight.

D = Lat Pull Downs = 5×10 - Never behind your head - that’s a great way to give yourself some shoulder impingement. Focus on retracting your shoulder blades.  Imagine someone has a string that is attached to your elbows and is pulling you backwards.  You want to focus on pulling through your elbows instead of pulling with your forearms and biceps.  This will help place emphasis where it should be - on your back.

E = Barbell Shrugs = 3×8 - okay you can finally use some straps, go heavy as you can on these.  It really helps stability in your bench, as well as increases your ability to lock out your deadlift.

F = One Armed Farmer Walk = 3 x 15 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.

Lastly, I don’t normally do this for people that aren’t paying clients, but if you need a review of your deadlift technique, film it, post it on youtube and message me the link.  I’ll critique it and give feedback on how to improve your technique so you can pull as much weight off the ground as possible in the future!

Active Recovery day in terms of lifting.  This would be a good day to do get some hard pieces in on the erg or water since you won’t be lifting, or put in some major meters in the UT2 range (60-70% maxHR).

Things to do regardless of whether you’re pushing it hard today on the erg/water, getting in lots of steady state, or simply taking a full recovery day.

• Foam Roll - Entire body with a heavy focus on your lower extremities.
• Epson Salt bath - great for promoting recovery and helping to flush toxins out of the skin and muscles.  Relax and enjoy it!

Back on it tomorrow - look forward to deadlifting!

Mobility Warmup

A = Overhead Press = 5×10 = 60% Working Max

B = Dips = 4×12

C = Fat Man Pullup = 4×8 - use weight if you can!

D = Seated DB Military Press = 4×8 - 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.

Something that is always a good idea post-lift would be to get yourself a 20 min swing row in.  This is particular important on lower body training days so as to pattern your neural pathways towards rowing.  Remember, we want to make you strong rowers, not just someone able to lift a lot of weight.

Today, the name of the game is work capacity.  As is the common theme for these next 4 weeks, we’re increasing our ability to do work and get through the really tough training sessions.

This is going to suck.  It will also help make you look good nekid.  Push hard and really get after it!

A1 = Farmer Walk - 30 meters

A2 = Walking Lunges with DB held in front at chest level with both hands - 30 meters

A3 = Farmer Walk - 30 meters

A4 = Goblet Squats x 20

A5 = Farmer Walk - 30 meters

A6 = DB or kettlebell swing x 20

A7 = Farmer Walk - 30 meters (hate me yet?)

A8 = Bodyweight Squat x 20

Use an appropriate weight (I do this with 120’s for farmers and a 60 lb DB for the rest of the stuff - go as heavy as you can on farmers and then drop the weight by about 60% for your other stuff).  Try to make it through 3 complexes.  No rest until the bodyweight squats have been completed (1 complex).  Rest 2 mins between complexes.

Farmer Walk notes:  In the video they have specific farmer walk handles, you do not need these, just grab a pair of heavy dumbbells.  Ladies - don’t be afraid to push yourself, your grip is most likely going to be the limiting factor here.

The Secret to Success

1.  Trust yourself. But what is most important is that you have to dig deep down, dig deep deep down and ask yourself, who do you want to be?  Not what but who?  Now I’m not talking about what your parents or teachers want, but You.  I’m talking about figuring out for yourselves what makes you happy.  No matter how crazy it may sound to other people.

2.  Break the rules.  We have so many rules in life about everything.  I said break the rules, not the law.  But break the rules.  It is impossible to be a maverick, or a true original, if you are too well behaved, and you do not want to break the rules.  You have to think outside the box.  That is what I believe, after all, what is the point of being on this Earth if all you want to do is be like everyone and avoid trouble.  The only way that I ever got any place was by breaking some of the rules.

3.  Don’t be afraid to fail.  Anything I’ve ever attempted, I was always willing to fail.  So, you can’t always win, but don’t be afraid of making decisions.  You can’t be paralyzed by fear or failure or you will never push yourself.  You keep pushing because you believe in yourself and in your vision, and you know that it is the right thing to do and success will come so don’t be afraid to be fail.

4.  Don’t listen to the nay-sayers.  I mean, how many times have you heard “you can’t do this or you can’t do that and that it’s never been done before?”  I love it when someone says it’s never been done before because then when I do it, that means I’m the first one that’s ever done it.  So pay no attention to the people that say it can’t be done.  I never listen that you can’t.  I always listen to myself and say YES YOU CAN.

5.  Work your butt off.  Leave no stone unturned.  Muhammed Ali, one of my great heroes had a great line in the 70’s when he was asked, “how many situps do you do?”  He said, “I don’t count my situps, I only start counting when it starts hurting, when I feel pain, that’s when I start counting, because that’s when it really counts, that’s what really makes you a champion.”  That’s the way it is with everything.  No pain no gain.  While you’re out there partying, horsing around. Someone out there at the same time out there, is working hard.  Someone is getting smarter and someone is winning.  Just remember that.  There’s absolutely no way around hard work.  None of my rules of success will work unless you do.  I’ve always figured that there are 24 hours in a day, you sleep 6 hours and you have 18 hours left.  I know that some of you all say “but I sleep 8 hours or 9 hours” well then just sleep faster I would recommend.

6.  Give back.  Whatever path that you take in your life, you must always find time in your life to give something back.  Give something back to your community, give something back or to your state, or to your country.  Let me tell you something, reaching out and helping people will bring you more satisfaction than anything else you have ever done.

Trust yourself, break some rules, don’t listen to the nay-sayers, work like hell, and don’t forget to give something back.

The man, the king - Arnold Schwarzenegger