Wednesday, 31 August

******* Morning Classes are now 0500-0600 and 0600-0700*******


Strict Deficit Hand Stand Push-Ups

3-5 Sets of 2-5 reps, Scale as needed, rest 3 mins between sets

“Fun & Games”

[0:00 – 2:00]
300m Run
Max Snatches

Rest 1 Minute

[3:00 – 6:00]
400m Run
Max Snatches

Rest 2 Minutes

[8:00 – 12:00]
600m Run
Max Snatches

Rest 2 Minutes

[14:00 – 17:00]
400m Run
Max Snatches

Rest 1 Minute

[18:00 – 20:00]
300m Run
Max Snatches

Barbell: (135/95) (Scaled 95/65)

Additional Work

-Muscle Snatch: 5×5 at a light load

-Block Power Snatch: 5×3 @ 65-70% of 1RM Power Snatch (bar should start at knee height)

-Narrow Grip Overhead Squat: 4×5 @ 60-65%

-Zone 2 Cardio: 40-60mins


“Culture eats strategy for breakfast.” – Peter Drucker

In business, this is ever important for leaders to fully understand. That the culture of a team is everything. Over any marketing plans, product launches… anything.

The same mindset is true for us as athletes.

We’ve all heard the line, “it’s not the size of the dog in the fight, but the size of the fight in the dog”. And we believe it to be true. The picture perfect strategy, executed half-heartedly, will always be beaten by the less-than-ideal strategy, but executed with full heart.

Our character is our backbone. During round 4 of “Kelly”, or the final minutes of an Open AMRAP, it will not be our “workout strategy” that we fall back to. It’s something deeper. Cultivate that, and everything else falls into place.


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