You've Hurt Yourself, Now Fix Yourself With Tim Thackrey Week 6
You've Hurt Yourself, Now Fix Yourself With Tim Thackrey Week 6
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 6
Monday
4 sets of
8-10 reps Dumbbell Strict Press at 3011 tempo, rest 60 seconds
6-8 reps Pendlay Row at 2111 tempo, rest 2 minutes
Back Rack Split Squat
4 sets of 5-6 reps/leg at 3011 tempo, rest 2 minutes
Single Arm Bottoms Up KB Rack Carry
3 rounds of 50m per arm, rest 90 seconds
Tuesday
AMRAP 30
Row 1K [at 5k pace]
10 Burpee No Jump
20 Walking Lunge steps
Wednesday
Single Arm Banded Crossbody RDL
4 sets of 6-8 per leg at 3011 tempo, rest 2 minutes
3 rounds of:
25-35 seconds FLR feet through rings, rest 60 seconds
50m Sandbag Carry, rest 90 seconds
Every 3 min for 15 min
10 calorie assault bike
10 Hand Release Push Ups
10 Russian kettlebell swings
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 4421 tempo, rest 2- 3 minutes
Single Arm Ring Row
3111 4 sets of 6-8 reps/arm at 3111 tempo, rest 2 minutes
Single Leg Banded Hip Thrust
4 sets of 10-12 reps, rest 90 seconds - light band
Bodybuliding
3 rounds of
10 Reverse Curl
10 Tricep Bench Press
Saturday
Assault Bike
8 sets of 90 sec on/90 rest [10 min pace]
3 sets of
10 Wall Deadbug per leg
20-30 seconds Arrested Superman
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