FITNESS
Warm-Up.
Draw out jerk footwork like this.
Then…
Jerk warm-up with empty barbell
Followed by…
Three sets of:
Split Press x 5 reps
Rest 60 seconds
Followed by…
Three sets of:
Split Jerk x 5 reps with a 3 seconds pause in the dip and a 3 second pause in the catch
Rest 60 seconds
Followed by…
Three sets of:
Split Jerk x 3 reps (build in weight)
Rest 60 seconds
Followed by…
Three sets of:
Jerk Balance x 3 reps
Rest 60 seconds
Then…
A.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Landmine Press (right) x 8 reps @ 2111
Station 2 – Landmine Press (left) x 8 reps @ 2111
Station 3 – Reverse Snow Angels x 20 reps (slow & controlled)
Station 4 – Strict Toes to Bar x 8-10 reps @ 3110
B.
Three sets for max reps of:
60 seconds of Dumbbell Box Step-Overs
60 seconds of Strict Handstand Push-Ups
60 seconds of Strict Stationary Dips
60 seconds of Strict Pull-Ups
Rest 60 seconds
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…
Two sets of:
60 second Run/Bike/Row
60 seconds of Sampson Pulses Each Leg
60 seconds of Tempo Alternating Cossack Squats @ 2121
30 seconds of Downward Dog Stretch
30 seconds of Divebomb Push-Ups
45-60 seconds of Nose to Wall Handstand Hold
Rest 30 seconds
When the running clock reaches 14:00, perform the following…
Every minute, on the minute, for 18 Minutes (6 Sets of):
Station 1: 10-15 Strict Handstand Push-Ups
Station 2: 10-15 Box Jump-Overs OR 10 Tuck Jumps
Station 3: 16-20 Alternating Pistol Squats OR Reverse Lunges
When the running clock reaches 34:00, perform the following…
Every minute, on the minute, for 6 minutes (3 Sets of):
Station 1: 30 seconds of Dumbbell Hammer Curls
Station 2: 30 seconds of Banded Triceps Extensions
When the running clock reaches 42:00, perform the following…
Three sets of:
30 seconds of Banded Biceps Curls
30 seconds of Bodyweight Triceps Extensions
Followed by…
5-10 minutes of breath work lying down in a comfortable position.
Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.
Keep the ratio of inhale to exhale at a 1:2.