Workout:
A. 3 sets:
DB Weighted Dead Bugs x 12
Banded Bird Dogs x 12
DB Walking Plank Pull Throughs x 12
B. 3 sets: Work off a partner
Barbell Rows (underhand grip) x 6-8
Barbell Upright Row x 8-10
DB Shrugs x 8-10
C. 4 Rounds For Time:
50 Double Unders
12 Toes to Bar
12 Hang Power Snatch @115/75
It’s Mitch’s birthday, or it was Mitch’s birthday, either way Mitch is 54 years old and still squatting heavy as fuck.
At 54 years old Mitch comes in the gym and kills himself no less than he used to do when he was 34 years old.
When it comes to training age means nothing to Mitch.
It just means he looks older, we all look older, who gives a fuck, but he’s probably in better shape than most 30 year old men.
Mitch also knows the value of mobility training, he stretches 7 hours a day.
Six or seven years ago Mitch couldn’t overhead squat a PVC without fucking it up, now he Overhead squats 205 lbs with pristine form and full range of motion.
It’s true, I’ve seen it myself and I don’t believe shit.
You know what this strength and mobility does for Mitch?
You want to know? Ask a 54 year old who doesn’t train and eats shit how difficult life is, then go find yourself a 74 year old who has never trained or ate properly and ask them if they wish they were stronger and more mobile.
Barring cancer or some terminal illness it’s gonna take getting hit by a fucking truck to kill Mitch, not falling and breaking a hip.
