Wednesday 12.14.2022

*Coach’s Notes: Filly Carry

The “Filly Carry,” or “Cross-body Carry,” or “Kettlebell Mixed Rack Suitcase Carry,” is simply a combination of a suitcase carry on one side, and a front rack carry on the other. I generally perform these with the same size Kettlebell in each hand, and then switch the set-up after the prescribed distance or time (here it’s 100 feet).

The goal of this movement (and other loaded carries like it) is to build postural endurance, core stability, grip strength, and the ability to breathe (and walk) under load. Make sure that the KB in the front rack is resting on the FRONT of your body (fist should be up under the chin), and not on the side of the shoulder.

“FITNESS” & “PERFORMANCE”

A. Structural Work
Three sets, not for time of:
Turkish Get Up x 1 rep each arm
Filly Carry x 100 feet each side
Banded Pull Aparts x 15-20 reps

B. Conditioning Intervals
Against a 90-second running clock:
250/200 Meter Row
Max Reps of Alternating Dumbbell Snatches in time remaining

Rest 45 seconds, then…

Against a 90-second running clock:
250/200 Meter Ski
Max Reps of Goblet Reverse Lunges w/Dumbbell

Rest 45 seconds, then...

Against a 90-second running clock:
500/400 Meter Bike Erg
Max Reps of Burpees Over Dumbbell (lateral hop)

Rest 45 seconds, then...

Repeat for a total of FOUR sets of each (27 minutes total -- 18 minutes of work)

“ENDURANCE (AKA SWEAT SESH)”

Bike Erg Intervals

2 minutes @ 75-80% (10 minute pace)
1 minute @ 80-85% (5 minute pace)
30 seconds @ easy
30 seconds @ 90-95% (1 minute pace)
1 minute @ easy
x 6-8 rounds (30-40 minutes)