“It takes 10,000 hours to be a master of your craft, but it’s not just a math equation. Simply practicing 3 hours a day for 10 years won’t get you there. If almost all of those hours you’re on autopilot, the needle is never going to move. Actively working to improve and make progress is the only way to make that happen.”
A. A. 7x 6 DL, 5 HPC, 4 Shoulder to Overhead (increase by 5-10 lbs from last Monday if and only if you finished every single round) – Every 90 Seconds
B. 3 Rounds
0- 2 Min – 30 Wallball @115/75
2-4 Min – 30 Bar Facing Burpees
4-6 Min – 25 T2B
6-8 Min – 30 Dumbbell Snatches @ 50/35
*All work should be done within 90 seconds, 30 second transition.
Warlock Weightlifting:
Technique Primer: Sots Press – 5, 4, 3 (ascending weights)
- Clean & Jerk – HS; (80% x (1+1), 85% x (1+1), 90% x (1+1)) x 2 (% of HS)
- Snatch – 70%x1, (75%x1, 80%x1, 85%x1) x 2
- Front Squat – 73%x3x6
Accessory:
1. Weighted Back Extension – 3×10
2. Weighted Sit-Up – 4xmax
3. Crunch – 3 x max