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, 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
  1. 10 kg x 1 ea
  2. 12 kg x 2 ea
  3. 14 kg x 1 ea
  4. squeeze in Double KB Clean and Front Squat warm up set
  5. 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!

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