June 23, 2021 – Performance

PERFORMANCE

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

The Why, When & How of the Jerk Balance

Rest 60 seconds

Then…

A.
Every 2 minutes, for 16 minutes (8 sets) of:
Push Jerk + Split Jerk

Build over the course of the 8 reps to today’s heavy.

B.
Three sets for max reps of:
60 seconds of Dumbbell Box Step-Overs (55/35 lb DBs; 24″/20″)
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.