"THE OTHER TOTAL"

  • 0:20 Active Spiderman
  • 0:20 Updog to Downdog
  • 0:20 Active Samson
  • 0:20 Alternating Quad Stretch
  • 0:20 Knuckle Drags
  • 0:20 Arm Circles (forward and backward)
  • 0:20 Across The Chest Arm Swings

For Max Load:

  • Power Clean
  • Bench Press
  • Overhead Squat

    *Score = Sum Total Load (Heaviest Power Clean + Heaviest Bench Press + Heaviest Overhead Squat)

COOLDOWN 

MOBILITY

  • 1:00 Lying Chest Opener Stretch
  • 1:00 Straddle Stretch

 

ACCESSORY

3 Sets:

  • 1500 Meters at Moderate Pace
    2 Minutes Rest
  • 400 Meters at Fast Pace
  • 100 Meters at Easy Pace

Rest 2 Minutes Between Sets

Duration: ~30-40 Minutes
Distance: 6,000 Meters