April 7, 2021 – Performance and Limited Equipment Workouts

PERFORMANCE

Warm-Up.

Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)

Followed by…

Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed

Then…

A.
Every 90 seconds, for 4:30 (3 sets):
Push Press in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

Followed by…

Every 2 minutes, for 12 minutes (6 sets):
Split Jerk with 2-second Pause in Dip & 2-second Pause in Receiving

*Sets 1-3 = 2 reps @ 80% of 1-RM Split Jerk
*Sets 4-6 = 1 rep @ 85% of 1-RM Split Jerk

B.
Complete as many rounds and reps as possible in 9 minutes of:
6 Strict Handstand Push-Ups
9 Shoulder to Overhead (135/95 lbs)
12 Toes to Bar

ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND NO EQUIPMENT

For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

When the clock starts, perform…

Complete three sets of:
90 Second Run/Bike/Row/Jumping Jacks
60 Seconds of Alternating Single Leg Airplanes
30 Seconds of Plank Kick Throughs with Hand Tap
60 Second Bottom of Squat Hold
30 Seconds of Jumping Air Squats
Rest 60 seconds between sets

*Increase intensity each set.

When the running clock reaches 20:00, perform the following…

Three rounds for time of:
10 Thrusters
20 V-Ups

TIME CAP = 7 MINUTES

When the running clock reaches 30:00, perform the following…

Three rounds for time of:
10 Deadlifts
20 Sit-Ups

TIME CAP = 7 MINUTES

When the running clock reaches 40:00, perform the following…

For time:
10 Thrusters
20 V-Ups
10 Deadlifts
20 Sit-Ups

TIME CAP = 5 MINUTES

When the running clock reaches 50:00, perform the following…

Two sets of:
60-90 Second Sampson Pulse each leg
60 Second Cobra Stretch

Followed by…

Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds

*Use the “Mind Muscle” Video Playlist for ideas!