March 23, 2020 – Performance

Mobility & Activation
Overhead Movement Prep

Followed by…

Every 2 minutes, for 4 minutes (2 sets) of:
Jerk Balance x 3 reps

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets) of:
Tall Jerks x 3 reps

Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.

Then…

A.
“1-RM Split Jerk”
Take 20 minutes to find today’s 1-RM Split Jerk

B.
Every 6 minutes, for 18 minutes (3 sets) for times:
500 Meter Row
10 Strict Handstand Push-Ups
20 Toes to Bar
30 Push-Ups

ALTERNATE AT-HOME WORKOUT: LIMITED 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. Click here for the full workout briefing.

When the clock starts, perform…
A.
Two sets of:
60 second Run/Bike/Row (any machine you have access to)
30 seconds of Inchworms
60 seconds of Bodyweight Alternating Cossack Squats
30 seconds of Plank Hold from Push-Up Position
30 seconds of Push-Ups @ 21X1
30 second Static Hold in Bottom of a Goblet Squat

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose. This should be performed at 75-80%.

When the running clock reaches 12:00, perform the following…
B.
“Death By Burpees”
Based on your ability, begin anywhere from 5-10 burpees during the first minute.
Every minute after that, add 1 more burpee, until your unable to complete all of the reps within the minute.

If you would like to make this more challenging, add an object to jump on to or over after each burpee – such as a barbell, parallette, etc….

Example –
Minute 1: 5 Burpees
Minute 2: 6 Burpees
Minute 3: 7 Burpees
Etc…until you cannot complete all of the reps within the 60-second window.

When the running clock reaches 30:00, perform the following…
C.
Four sets of:
Seated Shoulder Press x 8-10 reps @ 2111
Rest 30 seconds
Bent-Over Dumbbell or Kettlebell Row x 8-10 reps @ 2111
Rest 30 seconds
Dumbbell or Kettlebell Biceps Curl x 8-10 reps each arm @ 2110
Rest 90 seconds

Followed by…
D.
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.