“Patience and perseverance have a magical effect before which difficulties disappear and obstacles vanish.”
- John Quincy Adams
LEVEL 1
Front Squat 4 Sets X 8 Reps
Then
Pistols
Then
Against a three-minute running clock, complete as many rounds and reps as possible of:
Burpees x 3 reps
Air Squats x 6 reps
Kettlebell Swings x 9 reps
Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.
LEVEL 2
A1. Ring Rows 3 Sets X 5 Reps
A2. Close Grip Bench Press X 2 Reps
B1. Heavy Walking Lunge 3 Sets X 10 Reps
B2. Barbell Rows X 5 Reps
C. 500m Row X 2; Rest 3 Mins Between
STRENGTH
Behind The Neck Jerk 75% x 3 x 4
Push Press 70% x 5 x 2, 75% x 5 x 2
Overhead Squat 70% x 3 x 2, 75% x 3 x 2
Article-> Digging Your Own Grave
Justin and Tilt
Hey Tom — good article. Thanks for posting.
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