March 23, 2021 – Performance and Limited Equipment Workouts

PERFORMANCE

Warm-Up.

“Mind Muscle” Oblique & Hamstring Prep

Followed by…

“Mind Muscle” Thoracic Iso Holds

Followed by…

2 Sets (with empty bar):
5 Deadlift, 5 Bent-Over Rows, 5 Strict Press
5 Hang Power Clean, 5 Front Squat
5 Split Jerk, 10 Alternating Reverse Lunges w/ Bar Overhead (or front rack if OH is an issue)
5 Good Mornings, 5 Jumping Squats

*Every new line means take a short break before moving to the next movements

Then…

A.
Every 2 minutes, for 20 minutes (10 sets):
2 Clean Lift-Offs + Power Clean

Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your second lift-off, reset and perform a power clean.

B.
For time:
50/35 Calories of Assault Bike
25 Ground to Overhead (135/95 lbs)

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…

Three sets of:
60 Second Run/Bike/Row
30 Second Side Plank each side
Rest 30 Seconds
30 Seconds of Plank Kick Throughs with Hand Tap
Rest 30 Seconds
30 Seconds of Down Ups
Rest 30 Seconds

When the running clock reaches 15:00, perform the following…

Complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
20 Alternating Leg V-Ups
20 Push-Ups
400 Meter Run
20 Kettlebell Swings
20 Bent Over Rows
MAX Duration Push-Up Plank Hold

NO EQUIPMENT SUGGESTIONS:
400 Meter Run – Substitute 2 Minutes on a Stationary Bike OR Rower
Kettlebell Swings – Substitute Ground to Sky Reaches
Bent-Over Rows – Substitute Superman Punches

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

*During the stretching, try to focus on lowering your heartrate by breathing through your nose. Try to maintain a 4 second inhale and 4 second exhale throughout. Each time you exhale push further into the stretch. When you inhale, relieve yourself a little bit.