ability<\/em> to save someone, you\u2019re more likely to risk your own life, as well as the life of the person you\u2019re trying to save.<\/p>\nCarrying someone to safety is no easy task. It takes strength, endurance, and technique.<\/p>\n
We\u2019ve seen it in the movies a hundred times, but this is a situation that could realistically occur in real life as well. You could have to carry your wife if she sprains her ankle on a hike, or put your own life in danger, rescuing someone from a burning building.<\/p>\n
Brute strength will definitely help with this task, as will proper technique. If you can carry someone safely and remain injury free yourself, you\u2019re more likely to succeed–both strength and technique play a role in that.<\/p>\n
Muscular endurance and mental toughness will be important as well. Who knows how long you\u2019re going to have to carry this person or the dangers you’ll face in even attempting to do so? You\u2019d better be able to withstand the pain that your body is going to go through–no matter how long<\/em> it takes and whatever the dangers you encounter in the process.<\/p>\nThe keys in successfully completing this mission:<\/strong><\/p>\n\n- grip strength<\/li>\n
- lifting strength\/power<\/li>\n
- muscular endurance<\/li>\n
- lifting technique<\/li>\n<\/ul>\n
The Carrying to Safety Workout<\/strong><\/h3>\nFor lifting power, we\u2019re going to focus on \u201cCleans,” one of the best exercises for building explosive, athletic power. We\u2019ll be using lower reps, with a greater rest period in-between each set.<\/p>\n
To build our strength, muscular endurance, and mental toughness, we\u2019re going to be doing an especially hard challenge workout this week. Due to the fact that most of our lifting strength comes from our legs, we\u2019re going to be focusing on lower body exercises. But we\u2019ll also add in some pulling and pushing exercises that will help us lift and carry the victim.<\/p>\n
For the challenge workout, complete each exercise for the allotted reps consecutively while taking minimum rest periods.<\/p>\n
Exercise 1 \u2013 Cleans<\/strong><\/p>\n4 sets of 3 repetitions \u2013 2 minute break between each set.<\/p>\n
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The Challenge Workout<\/strong><\/p>\n <\/p>\n
30 repetitions for each exercise unless otherwise stated.<\/em><\/p>\n1. Farmer\u2019s walk – 60 seconds total<\/p>\n
2. Hack Squat<\/p>\n
3. Lumberjack Press<\/p>\n
4. Front Squat<\/p>\n
5. Upright Row<\/p>\n
6. Lunge Walk (each leg)<\/p>\n
7. Heavy Bag Walk \u2013 30 feet 6x<\/p>\n
Weights to Use (3 categories):<\/strong><\/p>\nNote: You want to continue progressing, so use these weights as a starting point. But if you\u2019re not failing at least 2-3 times per exercise, add weight.<\/p>\n
\n- Cleans: 65 lbs, 95 lbs, 155 lbs<\/li>\n
- Farmer\u2019s Walk: 20 lbs, 40 lbs, 80 lbs<\/li>\n
- Lumberjack Press: 45 lbs, 65 lbs, 95 lbs<\/li>\n
- Front Squat: 45 lbs, 95 lbs, 135 lbs<\/li>\n
- Upright Row: 45 lbs, 65 lbs, 135 lbs<\/li>\n
- Lunge Walk: 45 lbs, 95 lbs, 135 lbs<\/li>\n<\/ul>\n
![\"A](\"https:\/\/content.artofmanliness.com\/uploads\/\/2011\/03\/carry1.jpg\" "\\"carry\\"")
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