Mindset
“You are what you do, not what you say you’ll do”. - C.G. Jung
Tabata flow :20 on / :10 off
Arm circles
Arm wraps
Inchworms
Knuckle draggers
Knee pulls
Quad pulls
Scissor kicks
Samsons R
Samsons L
Plank to toe touch
Back rack lunges option elevated:
Build to a heavy 2 reps (each side)
2:00x5sets
Between sets 5 strict pull-ups
“Wildcard”
For Time (30 Minute Cap):
1600m Run (Or 120/90 Cal Echo Bike)2000/1800m Row
100 DB Snatches 50/35 (Or 250ft HS Walks 25ft sections)
*performed as intervals:
2 Minutes of Work1 Minute of Rest
Stimulus
Roughly 8-10 minutes of work time on the conditioning pieces, 5+ minutes of work on snatches. Work hard as you will be doing a 2:1 work to rest ratio, just not too hard as you will not fully recover in that time.
Extra work For games:
Snatches
Set 1: 3 Snatches @ 50%
Set 2: 2 Snatches @ 60%
Set 3: 2 Snatches @ 70%
Set 4: 1 Snatch @ 75%
Set 5: 1 Snatch @ 80%
Set 6: 12 Snatches For Time @ 80% Rest 1-2 Minutes Between Sets
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