You've Fucked Yourself, Now Unfuck Yourself With Tim Thackrey Week 4
You've Fucked Yourself, Now Unfuck Yourself With Tim Thackrey Week 4
Are you fucked up? Wanna get fit while taking care of yourself? Here's a 12-week program to unfucking yourself written by Tim Thackrey of Juice Compound.
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Maybe you've messed yourself up with bad movement, prior sports, or just plain bad decisions. Here's a 12-week program to unfucking your body, written by Tim Thackrey of Juice Compound, complete with video tutorials.
Week 4
Monday
Single Dumbbell Seated Press
4 sets of 6-8 reps/arm at 2111, rest 2 minutes between sets
Dumbbell Torso Row
4 sets of 6 reps/arm with 3 second negative, rest 2 minutes between sets
Dumbbell Box Step Down
4 sets of 8 reps/leg with 3 second negative, rest 2 minutes between sets
Kettlebell Windmill
3 sets of 3 reps/arm, 90 seconds rest between sets
Tuesday
Rowing
4 sets of 15 minutes at 60 minutes, rest 5 minutes between sets
Wednesday
Single Arm DB Cross Body RDL
4 sets of 6-8reps/arm at 3011, rest 2 minutes between sets
3 rounds of
Hollow Body Rock 20-30 seconds, rest 60 seconds
Single Arm Overhead Carry 50m/arm, rest 90 seconds
EMOM 15:
1st - 10 cal Row/AB
2nd - 6-8 feet through rings push up
3rd - 6 single arm hang power clean per arm
Thursday
Walk 20-30 minutes in the sun
Wim Hof Breathing, Day 1
1) Get comfortable Sit in a meditation posture, whatever is most comfortable for you. Make sure you can expand your lungs freely without feeling any constriction. It is recommended to do this practice right after waking up since your stomach is still empty or before a meal.
2) 30 Power Breaths Imagine you’re blowing up a balloon. Inhale through the nose or mouth and exhale through the mouth in short but powerful bursts. Keep a steady pace and use your midriff fully. Close your eyes and do this around 30 times. Symptoms could be light-headedness, tingling sensations in the body.
3) The Hold, retention after exhalation: After the 30 rapid successions of breath cycles, draw the breath in once more and fill the lungs to maximum capacity without using any force. Then let the air out and hold for as long as you can without force. Hold the breath until you experience the gasp reflex.
4) Recovery Breath: Inhale to full capacity. Feel your chest expanding. When you are at full capacity, hold the breath for around 10 seconds and this will be round one. The breathing exercise can be repeated 3 rounds after each other.
5) The Finish: After having completed the breathing exercise take your time to enjoy the feeling afterward. This feeling will be more and more like a meditation. When you start doing these exercises we recommend to take your time recovering from the breathing exercise. After doing the breathing exercise and you feel good, you can start with taking the cold shower.
Friday
Front Squat
4 sets of 3-4 reps at 6621 tempo, rest 2-3 minutes between sets
Feet Elevated Ring Row
4 sets of 10-12 reps at 3111 tempo, rest 2 minutes between sets
Single Leg Elevated Glute Bridge
4 sets of 8reps/leg at a 2” deficit with a 2011 tempo, rest 90 seconds between sets
Bodybuilding
3 rounds of:
10 Alt Hammer Curl per arm
10 SA Kickback per arm
Saturday
Assault Bike
10 rounds of:
60 sec on/60 rest [10 min pace]
3-4 rounds of:
8-10 reps of Standing Dumbbell External Rotation, rest 60 seconds
10m Death March, rest 60 seconds
Sunday
Walk 20-30 minutes in the sun
Wim Hof Breathing, Day 1
1) Get comfortable Sit in a meditation posture, whatever is most comfortable for you. Make sure you can expand your lungs freely without feeling any constriction. It is recommended to do this practice right after waking up since your stomach is still empty or before a meal.
2) 30 Power Breaths Imagine you’re blowing up a balloon. Inhale through the nose or mouth and exhale through the mouth in short but powerful bursts. Keep a steady pace and use your midriff fully. Close your eyes and do this around 30 times. Symptoms could be light-headedness, tingling sensations in the body.
3) The Hold, retention after exhalation: After the 30 rapid successions of breath cycles, draw the breath in once more and fill the lungs to maximum capacity without using any force. Then let the air out and hold for as long as you can without force. Hold the breath until you experience the gasp reflex.
4) Recovery Breath: Inhale to full capacity. Feel your chest expanding. When you are at full capacity, hold the breath for around 10 seconds and this will be round one. The breathing exercise can be repeated 3 rounds after each other.
5) The Finish: After having completed the breathing exercise take your time to enjoy the feeling afterward. This feeling will be more and more like a meditation. When you start doing these exercises we recommend to take your time recovering from the breathing exercise. After doing the breathing exercise and you feel good, you can start with taking the cold shower.
Tim Thackrey is the founder of the Juice Athlete Compound & along with his team, they program for Olympians, CF Regional & Games athletes, Gyms & Kids Fitness programs, and anyone looking to feel better, anywhere in the world.
You can find them at:
website: www.juicecompound.com
insta: @juicecompound & @juice_remote_global
Facebook: /thejuicecompound