Farm Muscle
Brett Turley
Strongman, General Fitness, Functional Fitness, Strength & ConditioningGrit is like a muscle.
This is an investment in building that grit muscle.
Talent can provide an advantage, but grit is a much stronger predictor of success. This 6 week blueprint is time efficient, cost effective, develops strength, builds muscle, and increases your overall fitness.
The program is simple, not easy. If you're willing to put in the work and show some GRIT, you'll definitely get the results your chasing. Let's get to work!
- Brett
Prep
A
Warmup
Plank shoulder taps- 20 reps One-arm-one-leg plank hold- 20 seconds each side Alternating low Cossack squats- 45 seconds
B
Kettlebell Strict Press
For Completion
C
Sandbag Pickup
1 x 1
D
Sandbag Floor Press
1 x 1
A
Warmup
Strength/Power
B
SB Pickup + KB Strict Press
Set a timer for 25 minutes. As many quality rounds as possible of: Set one- 3 sandbag pickups superset w/ 3 kb sa strict press left and right. Set two- 4 sandbag pickups superset w/ 4 kb sa strict press left and right Set three- 5 sandbag pickups superset w/ 5 kb sa strict press left and right Start back at set one and climb the ladder repeatedly until the timer goes off. Auto-regulate the rest between sets, but push yourself here a bit. You want to hit quality reps while maintaining a good pace.
C
Sandbag Carry
Prep
A
Warmup
Plank shoulder taps- 20 reps One-arm-one-leg plank hold- 20 seconds each side Alternating low Cossack squats- 45 seconds
Strength/Power
B
SB Extension + SB Floor Press
Set a timer for 25 minutes. As many quality rounds as possible of: Set one- 3 sandbag extensions superset w/ 3 sandbag floor press Set two- 4 sandbag extensions superset w/ 4 sandbag floor press Set three- 5 sandbag extension superset w/ 5 sandbag floor press Start back at set one and climb the ladder repeatedly. Autoregulate the rest between supersets, but push yourself a bit here.
C
Kettlebell Suitcase Carry
Active Rest Day
A
Ruck, walk, any light activity. Mobility work can be done here as well. If you are overly sore or having an off day then plug this day in between sessions. Active rest can aid your recovery process and allow you to bring intensity to the next session.
Prep
A
Warmup
Plank shoulder taps- 20 reps One-arm-one-leg plank hold- 20 seconds each side Alternating low Cossack squats- 45 seconds
Conditioning
B
Kettlebell Ballistic
Set a timer for 30 minutes. As many rounds as possible of: Set one- 3 Kettlebell snatches Set two- 4 Kettlebell snatches Set three- 5 Kettlebell snatches Start back at set one and climb the ladder repeatedly. Autoregulate rest periods, but push yourself.
Prep
A
Warmup
Plank shoulder taps- 20 reps One-arm-one-leg plank hold- 20 seconds each side Alternating low Cossack squats- 45 seconds
Strength/Power
B
SB Pickup + KB Strict Press
Set a timer for 25 minutes. As many quality rounds as possible of: Set one- 3 sandbag pickups superset w/ 3 kb sa strict press left and right. Set two- 4 sandbag pickups superset w/ 4 kb sa strict press left and right Set three- 5 sandbag pickups superset w/ 5 kb sa strict press left and right Start back at set one and climb the ladder repeatedly until the timer goes off. Auto-regulate the rest between sets, but push yourself here a bit. You want to hit quality reps while maintaining a good pace.
C
Sandbag Carry
Active Rest Day
A
Ruck, walk, any light activity. Mobility work can be done here as well. If you are overly sore or having an off day then plug this day in between sessions. Active rest can aid your recovery process and allow you to bring intensity to the next session.
Brett Turley
Previously SFG 1 certified. Crossfit coach for 2 years. 19 years of bro science. Strength training changed my life and I want to spread that to anyone near me.
A muscular physique looks impressive, but a muscular physique that can perform is impressive. Teach your body to apply the full power of the extra mass being built. The Farm Muscle program utilizes time tested principles to achieve this.
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