THE FULL PLAN | PROGRAM MAXIMUM
1- 2 or more kettlebells
You will have as your Main Lifts: Farmer’s Carry and 6-Point Carry. Keep them into your program and choose Hybrid lifts that includes both of them. Example: Clean and Press + 6- Point Carry or Suitcase Deadlift + Farmer’s Carry.
Choose between 3-6 lifts (*according to your level) and plug them into the A – B – C Template. You may keep them the same during the entire program or use a variety of the same lift.
Each day alternate sets of 1 or 2 Carries/Hybrids Lifts for the prescribed time, use Hybrid Carries. See chart below.
When performing this program, have an “Easy Strength” mindset. Lift HEAVY but not always hard. You will have better results and you will be able to continue the next day. Each set should be done @ approx. 7RPE (Rate of perceived exertion).
After week 4, rest a few days and retest your baseline Farmer’s Carry and 6-Point Carry.
*MAIN LIFTS: Include these in your HYBRIB CARRIES:
HYBRID CARRIES: Choose 3-6 lifts one or two from each category according to your level of skill.
TGU + Overhead Carry
TGU + 6-Point Carry
TGU to Rack Carry
TGU w/Sandbag to Shoulder Carry
Military Press + Overhead Carry
Military Press + Rack Carry
Military Press + 6-Point Carry
See-Saw Press + Carry
Bottom-Up Press + Carry
Suitcase Deadlift (1-2 KBS) + Farmer’s Carry
Single-Leg Deadlift (1-2 KBS) + Farmer’s Carry
Two-Arm Swing + Goblet Catch + Carry• One-Arm Swing + Clean + Rack Carry
Double Kettlebell Swing + Clean + Rack Carry
Single or Double KB Clean + Rack Carry• Snatch + Overhead Carry
Bottoms-Up Clean (1-2 KBS) + Carry
Sandbag Clean + Carry
Goblet Squat + Carry
Side Rack Squat + Carry
Double KB Front Squat + Rack Carry
Bottom-Up Squat (1-2 KB) + Carry
Sandbag Front Squat + Carry
Pistol Squats + Carry
HYBRID COMPLEX: Combine 2 Hybrid Lifts into a complex. Invent your own! Be creative!
TGU + Snatch + Overhead Carry + Reverse TGU
Sandbag TGU + Squat + Carry + Reverse TGU
See-Saw Press + Carry + Double Kettlebell Swing
REALISTIC REPS/TUT FOR THE PROGRAM:
Time under Tension:
• 10-30 secondsFor Rack and Farmer’s Carry
• 5-10 minutes for 6-Point Carry
EXAMPLES FOR PROGRAMMING:
• 6-Point Carry
• Suitacase DL + Carry
• Military Press + Overhead Carry
• Two-Arm Swing + Goblet Catch & Carry
• TGU + Overhead Carry
• Farmer’s Carry
• Double KB Clean + Rack Carry
• Double KB Press + Overhead Carry
• Swing/Snatch/TGU + Carry Complex
• TGU w/Sandbag to Shoulder Carry
• Snatch + 6-Point Carry
• Bottom’s Up Press + Overhead Carry
• Side Rack Squat + Carry
• Jerk + Overhead Carry
• Single-Leg DL + Farmer’s Carry
TIMED SESSIONS CHART:
When Programming, avoid redundancy and muscle group overlap. Do not pair two lifts from the same category. Post your questions in the Facebook group. Have fun and HAPPY CARRIES!
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