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Freaky Friday #5

Freaky Friday #5

CANIS is proud to have Dr Matt Ward, aka Wardo, as our guest writer of this installment of Freaky Friday. Wardo is the host of Journal of Mountain Hunting’s podcast “Quick and Dirty with Wardo” where he talks about properly training the body and mind, not only for hunting, but for everyday life. Wardo attended the University of British Columbia where was on the golf team as well as track and field team, and made it to the 2014-15 CrossFit Regionals. He is a former Rappel Forest Fighter in BC and is currently on staff at the Valeo Health Clinic where he designs specialized training plans for athletes, weekend warriors, and patients that need physical improvements. In addition, he is certified by the Titleist Performance Institute and has worked with golf pros, professional golfers, and amateur hackers on improving their game. Wardo was featured in the Journal of Mountain Hunting series “The Wind and the Wolves” which documents his journey to take his first mule deer buck. We are proud to have him as a CANIS Athlete.

THE WORKOUT
Good news is for this workout you don’t need a lot of equipment. Just the pack you use to hunt or train with, up to 100lbs of weight for the pack and about 50-60’ (15-20m) of open space. Bad news is, it's a pack workout, which typically are ball busters. For the weights, use dumbbells, sandbags, water jugs, etc. Doesn’t have to be right on the money, just make sure you are going up in weight and challenging yourself with each set. Grab some water, your pack, turn on some tunes, and get ready to get better.

Section 1- The Warm UP

Equipment- A good attitude, stopwatch and 50-60’ (15-20m) of open space

The key to a quality warm up is to get a little sweat on, prime the movements you will be using, and most importantly to not waste your damn time. Mark out a space about 60 feet apart and that will serve as a starting and turn around point. First movement is a traditional shuttle run. Start with a “track stance” at the start line. Your pace is “conversational” meaning you could talk while doing this exercise. Make sure when you get to the turnaround and start line you are bending down and touching the line with your hand. Side shuttle, same idea, but you are turned sideways and shuffling down and back. For the bear crawl you are on all fours with a flat back and knees parallel to the floor. Ankle hops are simple. Get on your toes and simply hop up and down, just enough to get the toes off the floor, while advancing forward..

For the second section of the warm-up, the Samson lunge may be new to some. This is a walking lunge and when you take a step, you simultaneously raise your arms above your head, and do a bit of a backwards bend (not too far). For the squat, you are basically holding a “catcher's position” in baseball for 1 minute. Side planks can be done on elbow and knee or elbow and side of feet for a more advanced move. Finally, for the SCAP push up, simply get in a push up position, and while keeping your arms straight, you lower your shoulders a few inches. This is a very small movement. As always, if you have questions, use our old friend YouTube for a tutorial.

Conversation pace shuttle run for 2 minutes
Side shuttle facing one way for 1 minute
Side shuttle facing the other way for 1 minute
Bear crawl (turn around when you get to the end) for 1 minute
Ankle hops (turn around when you get to the end) for 1 minute

1 minute break

Samson lunge to turnaround and back
Bottom squat hold for 1 minute
Side plank hold for 30 seconds on each side
SCAP push up for 30 second
Repeat this last section 3 times

Section 2- A Man and His Pack
Equipment needed- Backpack and weights

Ok, we are going to use the same starting and turnaround distances for this section. This is a pretty simple format. The only thing that changes is the weight gets heavier, push-up count gets bigger, and “the suck” increases with each set. Again, for the weights in your pack, you can use dumbbells, sandbags, rocks, water bottles, etc. and the weight doesn’t have to be exact. Just add more and make it harder. Take a break when needed and when your form breaks down. For the push ups, keep your back straight. For the lunges, put your pack on the shoulder “fireman style”. Lunge from starting line to turnaround. Once at the turnaround, do your squats. For the squats you can either hold the pack in front of you or put it on your shoulders. Let’s go.

Round 1- 20lbs in pack
10 push-ups (no pack)
Lunges with pack on left shoulder to turnaround
15 squats (pack on front or back)
Lunges with pack on right shoulder to start line

Round 2- 40lbs in pack
20 push-ups (no pack)
Lunges with pack on left shoulder to turnaround
15 squats (pack on front or back)
Lunges with pack on right shoulder to start line

Round 3- 60lbs in pack
30 push-ups (no pack)
Lunges with pack on left shoulder to turnaround
15 squats (pack on front or back)
Lunges with pack on right shoulder to start line

Round 4- 80lbs in pack
40 push-ups (no pack)
Lunges with pack on left shoulder to turnaround
15 squats (pack on front or back)
Lunges with pack on right shoulder to start line

Round 5- 100lbs in pack
50 push-ups (no pack)
Lunges with pack on left shoulder to turnaround
15 squats (pack on front or back)
Lunges with pack on right shoulder to start line

Alright, that’s it. Towel off, grab some water, and congratulate yourself on one hell of a good workout. Please send pics to info@canistathlete.com show we can post your transformations on our social media accounts.