“Successful people make sacrifices. Whether it’s nutrition, training, business or relationships. You endure short-term pain for long term gain. While unsuccessful people give in to short-term pleasure and experience long term pain.”
On A Running Clock:
A. 0-12 Minutes (6 Rounds)
odd: 3 Front Squats @ 63% or +5 from last week
even: 6 Back Squats @ 63% of your front squat or +5lbs from last week
B. 20-27 Minutes
Deadlift – Build up to technical 2RM aka a heavy double.
C. 30-50 Minutes
AMRAP 20 – Marston
1 Deadlifts @365/215
10 T2B
15 Bar Facing Burpees
*Bonus*
5 Rounds Not For Time: 20 Banded Good Mornings, 15 Glute Bridges
*Bonus*
Warlock Weightlifting:
A. Clean & Jerk – HS; 85% x (2+1) x 3 OTM (% of HS)
B. Snatch – HS; 85%x1x3 OTM (% of HS)
C. Pause Back Squat – HS; 85%x2x3 (% of HS)