Lower body, focusing on 1RMs.
Metabolic conditioning, focusing on muscle hypertrophy. Think: heavy pulls, olympic lifts, hand-stand push-ups, chest-to-bar push-ups and legless rope climbs.
Back, rear delts + core.
Upper body push. Plenty of dynamic, plyometric movement.
This means several miles walking in the sun, followed by some sprint variations on the assault bike, rower or ski erg. The combination simulates a successful hunt. I’ll break my 24-hour fast after this. Once I feel like I’ve earned it.
Lower body, with more plyometric work.
Metabolic conditioning, again focusing on hypertrophy. Cue more heavy pulls, olympic lifts, KB swings and heavy carries.
Upper body, focusing on 1RMs.
Metabolic conditioning, emphasis on hypertrophy. This time, adding ring muscle-ups, heavy ball cleans and more hand-stand walks.
My favourite workout of all. The Super Barbarian, featuring numerous strong-man movements and finishing with core.
More slow miles in the sun, and some non-negotiable Tabata push-ups. Then Liver King calls it a week.
