January 21, 2021 – Performance and Limited Equipment Workouts

PERFORMANCE

Warm-Up.

Row 1000 meters

Followed by…

“Mind Muscle” Hamstring Stretching w/ Eccentric Loading

Followed by…

Three Sets:
5 Deadlifts
(practice touch and go cycling)
20-30 seconds Handstand Hold
(practice perfect hand placement each time)

Then…

A.
“Strict Diane”
Complete rounds of 21, 15 and 9 reps for time of:
225/155 lb Deadlifts
Strict Handstand Push-Ups

Compare results to October 6, 2020.

B.
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Barbell Hip Thrust x 6 reps @ 21X1
Station 2 – Band Pull-Aparts x 30 reps @ 1010
Station 3 – L-Sit x 60 seconds (accumulated time)

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…

Complete as many rounds and reps possible, performed at 75-80%, in 30 minutes of:
200 Meter Run OR 50 Smurf Jacks
60 seconds of Front Leaning Rest
200 Meter Run OR 50 Mountain Climbers
30 Superman Punches
200 Meter Run OR 50 Smurf Jacks
15 Side Plank Reach Throughs Per Side
200 Meter Run OR 50 Mountain Climbers
30 Alternating Hang Dumbbell Snatch

Attempt to maintain nasal breathing for the duration of the workout.

NO EQUIPMENT SUGGESTIONS:
Alternating Hang Dumbbell Snatch – Substitute 30-Second Hollow Hold

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

*Use the “Mind Muscle” Video Playlist for ideas!