Bedrock

From the Desk of John Welbourn

Welcome to week 1 of Limestone. Every six weeks we switch cycles. Bedrock is always improving your movement through all planes of motion and through all primal movement patterns. But each cycle will switch up our focus in warm ups, strength and accessory work. The focus of this cycle is what we are going to refer to as M.E.S.S.: Mobility, Elasticity, Stability, and Strength. This recipe is the foundation for pulling off seamless and effortless movement akin to a Patrick Swayze fight scene; not only in the gym but in the wild. We'll also be on the hunt for Pecasaurus Flex. Translation, we're blasting our horizontal push this cycle and putting our chest to the test. New to Bedrock, check out info on getting started and preparing for barbell resets: Start: https://powerathletehq.com/getting-started-with-bedrock/ Reset: https://powerathletehq.com/bedrock-reset-guidelines/ JW

3 Rounds :10 Dead Bug Home Position to :30 Alternating Ipsilateral Dead Bug to :10 Dead Bug Home Position 2R / 2L Leg Cradle Lunge with Back Heel touch 2R / 2L See Saw Walk to Vertical Jump and catch :15 Kneeling Arm Swing *Tap TIPS for Demos*

3 x Sprint Prep Sequence 1 2 x 15 Yard Push Up Start 4 x 15 Yard Up Tall and Fall *Complete all sets of each warm up / complex / movement before moving on to the next one. *Tap TIPS for Demos*

Flying Starts

5 x 20

Sprint

6 x 30

Back Squat

3 x 5 LWP +5lb

Press

3 x 5 LWP +2lb

From the Desk of John Welbourn

We have a bolt-on program called Iron Flex and I am giving you a taste today. This program focuses on increasing your mobility, stability, and elasticity and is a great tool for workout prep or rest day recovery. We offer an option six days a week and aim to hit the full body each day with the goal of unlocking your athletic potential. Get a feel for it throughout this week and let me know what you think John

2-3 Rounds 5 Scapula Depression 2R / 2L Child's Pose Progression 1 2R / 2L Leg Cradle Lunge w/ Lateral Flexion and Extension 1-5 Strict Pull Ups

Deadlift

1 x 5 LWP +10lb

Pull Up - Strict

3 x MAX

Step Ups

3 x 5

6 Rounds 6 Dynamic Push Ups Max Unbroken Dips 8R / 8L alternating Overhead Reverse Lunges w/ 15lb - 45llb Plate :90 Rest *Tap TIPS for Demos* Leaderboard instructions: How many reps of DIPS did you pile up?

From the Desk of John Welbourn

*FLEX WORK* Today's M.E.S.S. UP can be FLEX WORK. But when it comes to the M.E.S.S. UP we can hit it multiple times each week. This means you can hit it today. You can hit it on any other training day BEFORE OR AFTER the day's prescribed training. Or you can do both. It just needs to get done this week. Nothing to it but to do it. "Optional" work is optional. John

Spend 10 minutes getting warm. Everything is in bounds except static stretching. Your goals are to: Increase heart rate Elevate core temperature Stimulate CNS GO.

If you're playing a sport, take 20 - 30 minutes today to practice the skills and drills. Work on perfecting your craft! Just enough to get sweaty.

3 Rounds :25 Static Pillar Holds :20 Alternating Reaching Hands Pillar Holds :20 R / :20 L Cpt Morgan With Vertical Support 10y Leg Cradle Lunge With Lateral Flexion And Extension 3 Seesaw Walk To Vertical Jump - R/L + 1 Jump = 1 Rep These movements will not change the over the next 6 weeks. We will be increasing the volume week after week... so strap yourself in!

3 Rounds :10 Dead Bug Home Position to :30 Alternating Ipsilateral Dead Bug to :10 Dead Bug Home Position 2R / 2L Leg Cradle Lunge with Back Heel touch 2R / 2L See Saw Walk to Vertical Jump and catch :15 Kneeling Arm Swing *Tap TIPS for Demos*

Back Squat

3 x 5 LWP +5lb

Bench Press

3 x 5 LWP +2lb

Run

6 x 80

Clean Warm Up 1

3 x 5

Power Clean

5 x 3 LWP +2lb

Chin Ups

3 x MAX

Walking Lunge

3 x 10

Incline Fly

12, 10, 10, 10 @ _ , _ , MAX, MAX lb

Chest Elevated Push Up on Bar

2 x 50

Bent Over Rows

3 x MAX @ MAX lb

Spend 10 minutes getting warm. Everything is in bounds except static stretching. Your goals are to: Increase heart rate Elevate core temperature Stimulate CNS GO.

60y Jog* :25 Goblet Squat Static Hold ** 2 Ninja Roll Up To Vertical Jump 2R / 2L Leg Cradle Lunge With Lateral Flexion And Extension*** 2 Ninja Roll Up To Vertical Jump 2R / 2L Leg Cradle Lunge W/ Back Heel Touch*** 2 Ninja Roll Up To Vertical Jump 2R / 2L Leg Cradle Lateral Lunge W/ Twist*** * 30 Yards Out, 30 Back. Let's get crazy and do our best parkour imitation. On the way back hit shuffles, skips, cross over steps, strides, Get loose ** Start conservative aka LIGHT! We will be progressing as we go *** Breath Scheme! 1 Long Drawn Out Breath

Primal Force Reduction Over Under

Let's put that M.E.S.S. UP to work! 2 Rounds 50 yd Medball over Under Toss - 20lbs 10 yd R/L Lateral Step Catch 2R / 2L Open Step to 10 yard burst w/ walk back* *No hard stops! Leisurely come to a stop, and walk back to your starting point Rest between rounds. Casually transition between drills... don't "rest", just get your mind right for the next task.

Rest Day