Tara Weaver Fitness

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.

6:50-7:35 am

• Foam Roll Full Body Basics
• practice head tuck, thread through position for 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

• 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 :)

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