TEST #1 | FARMER'S CARRY
BEGIN by TESTING your Farmer’s Carry for time and go for a walk.
STEP #1: Pick up a pair of medium /heavy Kettlebells by performing a “Suitcase style” Deadlift.
STEP #2: Go for a walk.
STEP #3: Time yourself and stop strong and before failure. If you surpass 90 seconds, start the program with the next size kettlebells up.
TEST #2 | 6-POINT CARRY
After performing the Farmer's Carry Test and BEFORE performing the 6-Point Carry Test, rest and perform some Kettlebell Pullovers and Bretzels drill for 5-10 minutes.
STEP #1: Choose a medium size kettlebell (8-10RM for Military Press).
STEP #2: Perform the 6-Point Carry continuously for time, without setting the kettlebell down.
STEP #3: If you surpass 10 minutes, start the program with the next size kettlebell up.
6-POINT CARRY TECHNIQUE NOTES:
Start on your non-dominant arm in the *overhead “lock-out” position. Go for a walk while maintaining the integrity of you posture and making sure your elbow stays locked. Once you cannot keep it, pull the kettlebell down into the **“Rack” position and continue walking.
Once you cannot sustain that, go into a Suitcase carry (by your side) and continue walking. After that, before your grip gives out, switch to the other arm returning in the overhead position. Then Rack, then Suitcase. Keep alternating arms until the end of the given time.
*Keep a locked elbow and straight wrist overhead. If you do not have the required mobility to do overhead work, replace it with a “Rack” Carry. **Keep a straight wrist and tight elbow in the rack position.
*Make sure that you have adequate mobility and that you can comfortably reach overhead before performing
POST YOUR RESULTS
STEP #1: Post your Farmer's Carry weight and time on the Facebook Group and your personal Facebook page (tag Louka Kurcer and Hardstyle Kettlebell MTL). Post with a picture of the test (or at the least the kettlebells you used)!
STEP #2: Post your 6-Point Carry weight and time on the Facebook Group and your personal Facebook page (tag Louka Kurcer and Hardstyle Kettlebell MTL). Post with a picture of the test (or at the least the kettlebells you used)!
STEP #3: REST UP! The program starts tomorrow!
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