You've Hurt Yourself, Now Fix Yourself With Tim Thackrey Week 8
You've Hurt Yourself, Now Fix Yourself With Tim Thackrey Week 8
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 8
Monday
4 sets of
(4+6) KB Press + KB Push Press rest 60 seconds
5-6 reps Chest Supported Incline BB Row at 3331 tempo, rest 2 minutes
4 sets of
6-8 reps Rear Elevated on plate Back Rack Split Squat at 2020 tempo, rest 2min
4 sets of
50m per arm Dual Bottoms Up Carry, rest 90 seconds
Tuesday
Every 7 minutes for 42 minutes:
30 calorie Assault Bike [at 10 minute pace]
30 sit ups
100m Farmer’s Walk with moderate load
Wednesday
4 sets of Rear Foot Elevated Single Leg Deadlift
8-10 reps per leg at 2020 tempo, rest 2 minutes between
3 rounds of:
35-45 seconds FLR rest on rings, rest 60 seconds
50m/arm Suitcase Carry, rest 90 seconds
EMOM 21:
8-10 wall ball
20 wall-facing shoulder taps
30 seconds of single unders
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
1 and a Quarter Front Squat
4 sets of 3 reps for quality, rest 2 minutes
Weighted Pull Up Negative
4 sets of 4-5 reps with 3-5 sec eccentric, rest 2 minutes
Single Leg Barbell Glute Bridge
4 sets of 8 reps/leg at 2010 tempo, rest 90 seconds
Bodybuliding
3 rounds of
10 incline bench curl
10 behind the neck tricep extension
Saturday
Assault Bike
5 sets of 2 minutes on/2 minutes rest [10 min pace]
3 sets of
20 abdominal bicycle crunches per leg
5-7 wide stance seated good mornings at 2111 tempo
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