You've Hurt Yourself, Now Fix Yourself With Tim Thackrey Week 10
You've Hurt Yourself, Now Fix Yourself With Tim Thackrey Week 10
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.
Unlock this article, live events, and more with a subscription!
Already a subscriber? Log In
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 10
Monday
4 sets of
4+6 alternating kettlebell press + push press, rest 60 seconds
6-8 reps supinated prone row at 21X1 tempo, rest 2 minutes
4 sets of
10 reps/let dumbbell walking lunge, rest 60 seconds
50m/arm single arm bottoms up carry with kettlebell rack, rest 2 minutes
Tuesday
5 sets of
50 calorie Assault bike (at your 10 minute pace)
50m dumbbell bear crawl
100 single unders
10 lateral box step overs
Rest 90 seconds
Wednesday
4 sets of Romanian Deadlift
6-8 reps per leg at 3010 tempo, rest 2 minutes between
3 rounds of:
50 hollow body flutter kicks, rest 60 seconds
45 seconds dual kettlebell front rack wall sit, rest 90 seconds
AMRAP 21
400m run
15 push ups on rings
10 hang power cleans (95/65)
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 Squats
4 sets of 3-5 reps for quality, rest 2 minutes
*working up in weight for quality, stop loading if your position is compromised
Strict Pronated Pull-Up
5 reps every 2 minutes for 10 minutes
Single Leg Barbell Hip Thrust
4 sets of 6-8 reps/leg, rest 90 seconds
Bodybuliding
3 rounds of
15 barbell curl
10 barbell skullcrusher
Saturday
Assault Bike
4 sets of 2:30 on/2:30 rest [10 min pace]
3 sets of
30 second hollow rock
30 second rest
8-10 GHD back extensions
30 seconds rest
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