==== Armor Building Day 3 ==== Today's workout comes from MMA s&c coach, Mike Perry of Chelmsford, Mass! Back in 2016, I took Mike's Strongfirst Barbell Course and PR'd my deadlift at 180 lbs for 3 reps. Mike and Dan are rockstars and I'm lucking to have met and taken workshops with them both. Mike recently interveiwed Dan John on his podcast, [[https://youtu.be/iu-627qnUUo?si=gDAK5h2UCHxWwjW1|Principles of Performance Link]]. === Warm Up === * Foam Roll Full Body Basics * practice head tuck, thread through position for tumbling === Tumbling === * 4 somersauts * 4 Lateral Roll to Half Kneel L and R * 4 Ukemi rolls L and R * 10 bear crawls F and B * 4 Cartwheels L and R === Get Ups === * 10 TGU's R and L - 10 kg x 1 ea - 12 kg x 2 ea - 14 kg x 1 ea - squeeze in Double KB Clean and Front Squat warm up set - 16 kg x 1 ea * dumped seeds on porch railings for bluejays, realizing I was defeating the point of my warm up but non-the-less enjoying the cool morning air :) === Mike Perry's Armor-building workout with sandbags! === [[https://www.skillofstrength.com/armor-building-101/|Skill Of Strength Armor Building 101]] 43 lb Sandbag Perform 5 cleans Perform 5 squats Carry the sandbag 5 yds Perform 4 cleans Perform 4 squats Carry the sandbag 5 yds Perform 3 cleans Perform 3 squats Carry the sandbag 5 yds Perform 2 cleans Perform 2 squats Carry the sandbag 5 yds Perform 1 clean Perform 1 squat Repeat this x3 (Rested :90 bewtween rounds) Beginners rest :90 to 2 min Intermediate rest :60 to :90 Advanced rest :30