Strength-Endurance

Today's activity: Farmers walks and pullups/chinups.

Farmers walks are done as follows: Holding two 45 pound kettlebells or dumbbells, I walk 200 meters, or 218 yards without stopping. Then I rest for three minutes, and repeat the walk. This consists of one round.

Pullups/chinups follow the farmers walk. I do three sets of 8 (3x8) on the assistance machine. I set the weight at 100 pounds, meaning it approximates me being 115 pounds instead of 215. Trial and error are used to establish the proper amount of assistance, as the goal is to achieve 8 reps on all three sets.

(The long term goal for me is to do unassisted pullup/chinups. I have a very weak back, but I'm making progress.)

I alternate grip -- overhand pullup, underhand chinup on each set.

After completing the 3x8, I rest 3 minutes, then do another round of Farmers walks and pullups.

The full compliment for the day takes about 45 minutes tops. Intensity must be maximal. My body feels like its been run over by a train when I finished with everything, and this is a good thing.

The total volume of work is as follows: