Train Like a Pro - Jed Altschwager - 003

yeah hey guys I'm 776 BC athlete get Olga how you going again new timeslot this week Friday which is nice keeps my Sunday a little a little more active recovery so anyway Oh crack on with this so today we're gonna do an imam that means every minute on the minute 15 minutes so the work pieces first minute we got 12 kettlebell dumbbell thrusters so single arm i'll go through the workout are the movement intercept so that's six each side ii met we've got fifteen situps third minute we've got hand twelve hand release push-ups and fourth minute we've got twelve burpees and the fifth minute everyone's favorite is a rest basically i just want to clarify here what we're going to do is with these burpees if we can't finish the twelve in the minute we're going to bleed it over to the rest and we'll only go to thirty seconds into the rest so it will always give you thirty seconds of rest but if you can't finish you must finish those twelve burpees and bleed the time over into the rest that's basically the only other thing with the movements scaled as you need so they're not too complicated obviously the single arm thruster you can break that down just to a squat if you need just that just an air squat just with it with it with an arm movement above the head I'll show you what the movement looks like in a second we did it last week in the active recovery as far as the weight goes I'm going to use a 16 kilo kettlebell today but you can basically use anything so if you've got a dumbbell perfect anyway this is kind of a comfortable a comfortable white year we're not pushing too heavy above the head but we want to sort of call it a nice front right position engage the core obviously you're uneasy one on there so it's going to be some good balance scale so you can use obviously a plate we can go so that's a five kilo tight there or if you want to get real creative you can use a hammer or a Tina's suit or you know 2 to kilo 2 litre milk carton or you know a brick or something but then even just a little bit of weight there and you're squatting are you coming up so you can't finish the movements in the minute I want you to take 2 reps off for the next round so if you can't finish 12 thrusters in the minute I want you to cut it down to 10 so on and so forth just take two reps off except for the burpees obviously we're going to play them over into the rest so that's the work piece I'll just go through the movements let me check if this thing is working yeah she's working all right so single kettlebell thrust is is what I'll call it you can use any weight like a set so what we got is a front rack position front squat that's one two obviously on the other side like I said using this this is just a hammer I found in my shed it's not heavy at all probably Bayona ball monograms it's just a little bit front squat up above the head it's well over there seeks a side obviously just bang that touch the toughest touch some toners hand release push-ups all right we need to go just to the floor release the hands release the hands pretty self-explanatory let me go 12 burpees everyone's favorite just explore little jump little jump little jump I'm just remember with the burpees if you can get to 12 done in your minute it'll bleed over to your rest sweet it's about it take you through a little bit of a warm-up so this kid keep it pretty pretty movement-based here so I just want some what's gonna do for the warm-up sleep I just want 10 s what we're gonna do two rounds so nice and deep warming up the legs so you can sub this in-video thruster if you can't get that done so sub in a nice air squat sweet and then I just want five push-ups no animal eats just by warm up the chest warm up yeah now around through ten of these and safer tomorrow quite a different year obviously not being out of there together but yeah we're on Australia putting it together in combination with New Zealand and you challenge so head over to Dan head over to I race it's pretty cool so sweet so that's the warm-up be able to get ready for the workplace I'm sweating the red it's a beautiful day here in live Bay so I'll give you a white or something you can use to do these thrusters with the reason why I've chosen a thruster I reckon it's just a really good full body movement so if you've got that squat you're going to be able to hold the front rack and then you have your overhead and it's just a really good at all body movement and it gets the heart gone obviously all right shouldn't be hard should be able to get most of this done in the work give it at in a time given this morning sunshine alright let me just let me just know you'll need obviously a watch or a timekeeping device your phone you're potentially watching this on your phone you'll need something just to keep track of your minutes oh use this watch see how we go am i crying here yeah I reckon I am then sit ups I didn't wipe in a minute sugar cane I went in an elevator you can rest obviously for the rest of the minute which is exactly what I just didn't do so you gotta rest obviously with the remaining time I am wait two cans for tea all right I don't want you sitting down in your rest just get up walk around we go up twelve and release push up so I'm finishing days with about thirty seconds of the rest should be quite honest it's a little too much but that's alright it's well over these in the blood gone we rest I'm going to keep it at this workload but if you think you know to be quite honest skin 30 seconds of rest 35 seconds of rest it's around for too much you can pump your reps up we'll just keep it here today make it universal we got the herpes like I said you can use 12 babies in a minute it plates over to your restaurant about 40 40 I'm gonna rest good my leg might fall off I'm slipping again just keep walking around how's everyone doing isolated from harm at home interesting times everyone's doing a great job spending a lot of time with my kids my wife having breakfast at the table every morning which is really nice all right 30 seconds there you have 25 seconds more rest that's one around make sure with the thrusters you get a good solid Prosecco obviously what would your in range would be honest with yourself plenty arrests here at the large babe institute of sports sports Lisa - 15 sit-ups sunshine obviously you see the sit-ups every the Bernese I am really going for as quick as I can it's not a crunch you know it's a seat up and and so using your arms to get that cricket especially on the time to work out clicks on you're gonna need it back seven burpees you're gonna hit him hard Chloe relationships ah quick Jen you can make them harder by elevating your back foot I'll do it on the next round so like I said with these burpees they don't have to be pretty you need a tacit have a really good intent when you're training especially something like this I understand the movement you need to be safe obviously with some limits you can't rush into but a burpee I've seen people beg me before i my what are you doing you're taking 20 seconds to get down to the ground you obviously get them done before then you get more rest this one I think 776 BC for putting this together Ling spinner a really cool opportunity for you know all their athletes do help out against as well as feel like we're on it and you know can give so it's been really fun to be able to do I'll hope everyone's got some yeah so people have got something of it they're always up on their website always up on their Facebook to to go back and look no one's posted a time on my first one yet go have a look at that I was two weeks ago 15 seconds now I once posted a time needs on win-loss around for this and comment down and thrust it he's ready at least for quality if they sit ups yeah move with it any moments will vary in difficulty I guess suited to your fitness level because there is that there is that sort of angle of reps per minute some people get to get something not quite much not quite so we got here knows what ups so he's gonna play around with it those things rest just another thing with obviously everyone's training you know at Harlem walk basically at home yeah no gyms you know in front of your PT's you're not in front of me coaches tomtom again I'm gonna do this to myself and just say to myself are you being honest are you being honest with your rep is that a rep can you get deeper are you being honest with your recovery are you being honest I keep saying that's myself I do it all day basically trying to keep myself accountable especially this time when I'm basically doing these by myself obviously this time let me say the farm reeling is the rest I want you feel such burpees you're finished good one sweet so how did we go good I hope so what I was saying before is yeah trying to stay honest with what you're doing with very little accountability you know it's hard I mean I'm out here tryna you know doing over something and I've got my two kids running around building each other or whatever it's very hard to keep focused and you know obviously we're gonna amazing walk is helping out a lot with that but it runs about their own you know scenario or situation that isn't quite perfect right now and if we can remain positive or whether we can look for look for the positive points look for the silver lining but yeah make yourself accountable and you know this is obviously what I do when I went on for instance I had an Ergo he said afternoon I had my final piece and I just was like look you know I've already done fair bit in the morning probably more and I should have should have garland I did plenty this morning I'm a bit cooked and you know it was four o'clock and I had to get inside the cook with Dean Anderson and that was all happening and I just for me I have an image of someone particular it might be a rowing partner or someone of training it before someone that's really good I literally imagine them just now now we got this let's do this one yeah their image in my head and then they do it hold up - I do that all the time so I use whatever you can to stay motivated and accountable but obviously don't be too hard on yourself it's tricky times so you'd find a balance there enjoy your weekend hope everyone has a good an exact day and you know like I said we pay tribute we can obviously gather together but pay tribute to the big isn't to the serving service men and women out there by jumping on our ads website maybe and and you know have a look at the chance hope you get rid from using on it's really cool so other than that um yeah have a good day thanks for tuning in again and we'll see you soon thank you