I constantly remind myself that resting takes confidence. Anyone can train like a mad man but to embrace rest and to allow all the hard training to come out takes mental strength.
— Ryan Hall, UFC Fighter

Barbell Cycling
On the 2:00 x 5 Sets:

3 Power Cleans

1 Pausing Push Jerk (4 seconds)

2 Push Jerks

Body Armour - 20min AMRAP

  • 12 BB Bench Press

  • 12/12 DB Row

  • 12 Hollow Body Rocks (forward + back = 1)

  • 12/12 Single Leg Hip Thrusts (foot on 45lb plate, DB in lap)

  • 12 KB Cossack Squats 

  • 12 DB Bicep Curls

  • Run (to the Attayac sign)

Note: Athletes may go as heavy or light as they would like. The purpose of this day is to come out feeling energized, not destroyed. If you missed Monday or Tuesday, then feel free to go heavy AS LONG AS FORM DOESN’T BREAK DOWN. 😄

Nader Issa