May 7, 2021 – Performance and Limited Equipment Workouts

PERFORMANCE

Warm-Up.

“Mind Muscle” Hip Internal Rotation for Squatting

Followed by…

(Nasal Breathing Only)
30 Seconds Assault Bike
Over/Under Barbell x 3 reps in each direction
Static Hang from Bar x 30-60 seconds
20 Seconds Assault Bike
Over/Under Barbell x 3 reps in each direction
Pull-Ups x 3-5 reps
10 Seconds Assault Bike
Over/Under Barbell x 3 reps in each direction
Chest-to-Bar Pull-Ups x 3-5 reps

Followed by…

Three Sets:
1 Clean* + 1-2 Front Squats
(Start light and build each set to your working weight for Part B)

Then…

A.
Take 20 minutes to build to a 1-RM Front Squat

Suggested sets:
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101+%

Compare results to January 13, 2021.

B.
Three rounds for time of:
Run 400 Meters
8 Front Squats

(Barbell originates from the ground – no racks. Recommended weights are 205/145 lbs, but athletes are encouraged to scale up such that the load is between 75-80% of your 1-RM Front Squat.)

Compare results to April 27, 2020.

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:
90 seconds of Pigeon Stretch Each Leg
60 second Bottom of Squat Hold
30 seconds of Russian Baby Makers

Immediately followed by…

Three sets of:
100-Foot Shuttle Run (25 foot increments at 75%)
30 seconds of Air Squats
20 Alternating Shoulder Taps from Push-Up Plank Position
Rest 60 seconds

Immediately followed by…

One set of:
150-Feet Out and Back at 85-90% Effort

When the running clock reaches 25:00, perform the following…

Every 7 minutes, for 21 minutes (3 sets) for times:
150-Feet Out and Backs*
15 Dumbbell Front Squats
15 Dumbbell Shoulder to Overhead
15 Dumbbell Front Squats
150-Feet Out and Backs*

For the out and backs you will set cones at the 0-foot, 25-foot, and 50-foot increments. Starting at the 0-foot cone you will run to the 25-foot cone and back, then to the 50-foot cone and back; thus equaling 150 feet.

NO EQUIPMENT OPTIONS:
Dumbbell Front Squats – Substitute Air Squats
Dumbbell Shoulder to Overhead – Substitute Push-Ups OR Burpees

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

Three sets of:
15 Bodyweight Triceps Extensions
15 Dumbbell Hammer Curls
Rest 60 seconds

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.