You've Hurt Yourself, Now Fix Yourself With Tim Thackrey Week 9
You've Hurt Yourself, Now Fix Yourself With Tim Thackrey Week 9
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 9
Monday
4 sets of
(6+6) DB Press + DB Push Press rest 60 seconds
3-4 reps Chest Supported Incline Row (lower incline) at 3331 tempo, rest 2 minutes
4 sets of
8 reps Rear Foot Elevated Split Squat at 30X1 tempo, rest as needed
4 sets of
50m Dual Bottoms Up Carry, rest 90 seconds
Tuesday
AMRAP 45:
Row 1k at 5k pace
30 cal Assault Bike at 10 minute pace
MB Walk 400m
Wednesday
4 sets of Staggered Stance Romanian Deadlift
6-8 reps per leg at 2020 tempo, rest 2 minutes between
3 rounds of:
25-35 seconds FLR with Feet Elevated on rings, rest 60 seconds
45 second Single Arm Front Rack Wall Sit, rest 90 seconds
Every 2 minutes for 18 minutes:
20m Goblet Walking Lunge
8 Burpee No Jump No Push Up
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 Rack Box Squats
4 sets of 5 reps for quality, rest 2 minutes
Weighted Pull Up Negative + Passive Hang
4 sets of 3 reps with 3-5 sec eccentric + 10-15 second hang, rest 2 minutes
Barbell Hip Thrust
4 sets of 8-10 reps/leg at 2011 tempo, rest 90 seconds
Bodybuliding
3 rounds of
10 alternating incline bench curls (per arm)
12-15 single arm banded pushdowns
Saturday
Assault Bike
8 sets of 2 minutes on/2 minutes rest [10 min pace]
Rest 5 minutes after 4th set
3 sets of
10 Psoas March with Dumbbell In Hand per leg
6 Single Arm Dumbbell Cross Body RDL
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