Harms Farms
Tactical / MilitaryWhile tanks are big and bulky, they still need to be able to get into positions to allow for optimal warfare. With this whopping 12 week program, we are going to continue to build on all the strength and armor we have amassed thus far, but with an added emphasis on being able to move.
Fire away.
Features5 sessions per week
Must use App app to view and log training
Program Training
A
Quadruped Hip CAR
1 x 3
B1
Assault Bike
3 x 15
B2
Tall-Kneeling ISO Anti-Rotation
3 x 3 @ 0:08
B3
Seated Ankle Dorsiflexion
3 x 8
C
90/90 Hip Stretch w/ Internal Rotation
1 x 3
D1
Eccentric Tempo Goblet Squat
3 x 3
D2
Cable Pull Throughs
3 x 10
E1
Front Squat
5 x 5
E2
Pull-Up
5 x 7
F
Standing Hip CAR
1 x 3
G1
DB Hang Power Clean
5 x 10
G2
Wall Walk
5 x 3
A
Shoulder CARs
1 x 3
B1
Bear Crawl
3 x 10
B2
Table Top Transitions
3 x 4
C1
Depth Push Up to Explosive Rebound Up
3 x 5
C2
Bent Over Rear Delt Fly
3 x 12
D1
Bench Press
5 x 5
D2
Prone Swimmers
3 x 3 @ 0:03
E1
Single Arm DB Push Press
3 x 15
E2
Push-Up
3 x 15
E3
Bulgarian Split Squat
3 x 15
F1
Prone Y's, T's
3 x 8
F2
Full Can
3 x 10
F3
Plate Pinch Grip Hold
3 x MAX @ 45 lb
Burn Some Calories
A
Go for 30 minutes on any implement (bike, rower, versaclimber, jump rope, etc.) of your choice. No implement? Your own 2 feet will do.
B1
Turkish Sit Up
1 x 4
B2
Alternating Plate to Toes
1 x 10
B3
Standing Teapot
1 x 6
C1
Barbell Bicep Curl
4 x 10
C2
Seated Incline DB Curls
4 x 10
D1
Couch Stretch (Hip Flexors)
1 x 0:30
D2
Side-Lying T-Spine Windmill Rotation
1 x 6
D3
Banded Hamstring Stretch
1 x 0:25
A
Segmental Cat Camel
1 x 4
B1
Bird Dog
2 x 4 @ 0:08
B2
Pogo Jump
2 x 1:00
B3
Spiderman Complex to Vertical Rotation
2 x 5
C
ISO Top of Dip Hold
1 x 0:30
D1
Sumo Deadlift
5 x 5
D2
90/90 Hip Stretch w/ Internal Rotation
3 x 3 @ 0:05
E1
Box Jump
3 x 5
E2
Spring Ankle Position 1
3 x 0:10
E3
Chin-Up
3 x MAX
F1
Single Leg RDL
3 x 10
F2
45 Degree Incline DB Row
3 x 10
G1
Russian KB Swing
15, 12, 9, 6, 3
G2
Parallel Bar Dips
15, 12, 9, 6, 3
A
Rock Mat
1 x 0:30
B1
Neck CARs
1 x 3
B2
Elbow CARs
1 x 3
C1
Depth Drop
3 x 5
C2
Crouch Walk
1 x 10
C3
Hanging Knee Raise
3 x 12
C4
Inchworm
3 x 4
D
Clean Warm Up
1 x 5
E1
Hang Power Clean
5 x 3
E2
Single Arm KB Press
3 x 9
F1
Lateral Banded Side Shoulder Raise
3 x 20
F2
Banded Front Raise
3 x 20
F3
DB Shrug
3 x 20
G1
Chest Elevated Push Up on Bar
5 x 20
G2
Banded Tricep Pushdown
5 x 20
A
Total Body CARs
1 x 3
B
Cat Camel
1 x 6
C1
Ab Wheel
3 x 20
C2
Cable Crunch
3 x 20
C3
Back Extension
3 x 20
C4
Reverse Hyperextension
3 x 20
C5
Hanging Knee Raise
3 x 10
C6
Weighted Sit Up
3 x 20
Chris Harms
Minor League Strength and Conditioning Coach for San Francisco Giants
