“The adversity inside the gym is easy. It’s the adversity outside of the gym that we’re preparing you to handle.”
A. Every 5:00 for 5 Sets
400m Run
12 Deadlifts @ 155/105
9 Hang Power Cleans @155/105
6 Push Jerks @ 155/105
Bonus
1. 5 x 10 dbl KB Step Ups
2. 5 x 5 DB Sots Press
3. 5 x 2 Strict Muscle Ups
Warlock Weightlifting:
Iron Scap Protocol
Technique Primer: Muscle Clean + Tall Clean – 3 x (3+3) (light)
1. 2-Position Clean (floor, knee) – RM; 95%, 90% (% of RM)
2. Clean Pull – 110%x3, 115%x3, 120%x3
3. Front Squat – 75%x3x3
4. SLDL – 55%x4x3 (% of back squat)