Day 3 and my focus was the Frame carry and the dumbbell event.

 

Warm up 

 

Farmers walk 

70kg per hand  x 20 meters

100kg x 20 m

130kg x 20 m

150kg x 3 pick ups

170kg x 2 pick ups

190kg x 20 metres

170kg x 20metres. 

 

in between sets of farmers i did seated rows for sets of 8reps. 

 

Giant Dumbbell

 

I havent done this since WSM so just worked at singles getting the technique back with 100kg. 

 

Shrugs 

 

100kg each hand x 15reps. 3 sets. 

 

abs

 

stretching. 

 

Bodyweight 147kg. 

 

Loz

 

Effective Core Training

Training the mid section is not always taken seriously and essentially it's not a priority if you are doing quality, compound movements in your training every week. If you're a pro athlete (like Big Loz) it should always be in your program but for the average muscle head (that means MOST of us) I don't think it's totally necessary.

Every now and again though a little specialization, just like for any bodypart, isn't a bad idea. I have a ton of different circuits for all kinds of purposes from fat loss to sport specific. This one is for the core or the midsection and it hits everything perfectly.

Straight leg raise to touch bar

Hang from a chin bar and from a dead stop bring your feet up to touch the bar above your head. To make it harder once you touch, push your hips up and bring your shins or even knees above the bar. To make it harder still, add ankle weights!

To make it easier use bent legs and curl your legs up to touch. If you can't touch the bar bring them up as high as you can.

Make sure you lock your shoulders and don't hang from the joint itself. A slightly bent arm will help this as well.

This exercise works the core from the hip flexors all the way through to the serratus.

KB Windmill

Definitely use a KB not a dumbbell if you can. I cannot explain this one without a video so here's how to do them.