Power Snatch 5-5-5
Rack Jerks 1-1-1-1-1
For 20 seconds do as many reps of deadlift as you can. Rest 10 seconds. Repeat this 7 more times for a total of 8 sets. Your score is counted by total number of reps in 8 sets.
Strict Pull ups 3x max reps
Complete 10 rounds:
Row for 1 minute, rest for 1 minute.
*Row for 1 minute as many meters as you can, rest one minute.
*Continue this cycle for a total of 20 minutes.
*Your score is the total amount of meters rowed – goal is row at least 3000 meters
*Penalty is 1 burpee pull up for every 5 meters under 3000 meters.
Set a goal. Never go into anything—workout or daily task—without some sort of goal. It doesn’t always have to be a time goal. It could be to finish the workout with perfect form. It could be not to take a water break until you are done. It could be to finish a certain round or exercise unbroken. It could be to avoid that cookie in the break room. Tell someone what your goal is so they can help remind you and keep you accountable.
Live by the “four quarter rule”. I used this trick when I was a swimmer in my youth (my specialty was the 200M butterfly)—it was verified by my friend, “the Real Nik Hawkes”, a former Navy Seal and a current BUDs instructor who has spent a great many hours studying mental toughness and how to achieve it. This will help keep you moving through any workout or challenge in life. Whatever you are facing, divide it into four quarters.
An easy example of this is a four-round workout. Start the first round at a pace you know you can keep throughout the entire workout. Round two should be used to check yourself. It is easy to drift off or lose momentum in this round. Don’t drop too far behind your round one pace and if you find yourself falling behind, pick back up to that pace you know you can hold. The third round is the most important in terms of making something big happen. This is where you go above and beyond, push yourself to your max, and pull away from the pack. Pick up the pace and get through this round and you know you are onto the home stretch. Most people wait until the final round to start this move. Start in round three and all you need to do is bring it home—finish strong! You should have just enough left to accomplish this and hopefully a new PR, feat of strength, conquering of a life obstacle, or whatever it was you set out to achieve.
Written by Michele Vieux