April 29, 2021 – Performance and Limited Equipment Workouts

PERFORMANCE

Warm-Up.

Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)

Followed by…

Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed

Followed by…

Every Minute on the Minute for 3 Minutes (3 sets):
6 Shoulder Press
6 Alternating Reverse Lunges w/ Bar in Overhead Position

Followed by…

Tabata x 4 sets (2 minutes):
20 seconds Jumping Lunges
10 seconds Hold w/ Legs in Jerk Receiving Position

Then…

A.
Every 90 seconds, for 4:30 (3 sets):
Behind the Neck Press in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

Followed by…

Every 2 minutes, for 12 minutes (6 sets):
Split Jerk with 2-second Pause in Dip & 2-second Pause in Receiving

*Sets 1-2 = 1 rep @ 82.5% of 1-RM Split Jerk
*Sets 3-4 = 1 rep @ 87.5% of 1-RM Split Jerk
*Sets 5-6 = 1 rep @ 92.5% of 1-RM Split Jerk

B.
For time:
120 Double-Unders
60 Dumbbell Push Presses (50/35 lb DBs)
60 Dumbbell Push-Ups (hands on DB handles)
120 Double-Unders

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 running clock starts, perform…

Three sets of:
90 second Run/Bike/Row/Jumping Jacks
30 seconds of Single Leg Airplanes Each Leg
60 seconds of Inchworms
30 seconds of Divebomber Push-Ups
30 second Side Plank Each Side

When the running clock reaches 20:00, perform the following…

Every 4 minutes, for 24 minutes (3 sets) of:
Station 1: 25/18 Calorie Assault Bike or Row + 15-20 Dumbbell Hang Power Ceans + 15-20 Dumbbell Shoulder to Overhead
Station 2: 400 Meter Run + 50 Mountain Climbers

NO EQUIPMENT OPTIONS:
Bike or Row – Substitute 30 Side Shuffles
Dumbbell Hang Power Cleans – Substitute 10 Get Ups
Dumbbell Shoulders to Overhead – Substitute Pike Positon Push-Ups

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