All Levels
A.
10:00 EMOM
3 Deadlifts @ 60-70%
3 Burpees

B.
5 Rounds
10 Wall Balls  @ 20 lb, 14 lb
20 DB Snatches @ 45 lb, 25 lb (Total)
250 M Row

Performance – Fine Tune Phase Week 2 of 3
A. Clean  x2x4 by feel Rest 3:00
*build to a challenging 2 and complete 4 sets of 2 reps at that weight

B. Front Squat  x2-3×3 @ 100-110% of Max Clean

C1. Strict Chin-ups x12-15×3
C2. Weighted Push-ups x12-15×3

Foundations
Skill
Clean

A. Clean x3x5

B. Back Squat x6x4

C. RDL x10x2

6 Rounds
50m Resisted Tire Sprints
90 sec rest

“If you don’t have confidence, you’ll always find a way not to win.”– Carl Lewis

Performance – Fine Tune Phase Week 2 of 3
5 Rounds
6 Box Jumps or Step-ups @ 24”, 20”
9 Toes to Bar
12 Push Press @ 95 lb, 65 lb
300 M Run

Foundations
Skill
Jerk

A. Jerk x2x6

then…
2 Rounds
25 Wall Ball
25 Ring Rows
400m Run

“If you can believe it, the mind can achieve it.” – Ronnie Lott

Performance – Fine Tune Phase Week 2 of 3
A.
16:00 Alt. EMOM
Even: Dips 6
odd: Pull-ups 6
*add weight to either exercise as needed, goal is unbroken for all sets

B.
5 Rounds
:30 Power Clean to Overhead @ 115 lb, 75 lb
Rest 2:00
*Reps Recorded

C.
5 Rounds
250 M Sprint
Rest 2:00

Foundations (Test) 
Skill
Snatch

A. Snatch x3x5
B. Snatch Grip RDL x8x3

then…
4 Rounds
250m Row
5 Burpee Max Jump
Rest 3 mins

(Test)
Front Plank Test 90 secs

“Most talented players don’t always succeed. Some don’t even make the team. It’s more what’s inside.” – Brett Favre

Performance – Fine Tune Phase Week 2 of 3
A. Power Snatch x2x7 @ 75-80% Rest :60-:90
B.
8 Rounds
500 M Row
Rest 2:00
*1 set of Max DU’s during rest time

Foundations
Skill
Front Squat

A. Front Squat x6x4
B. Chin ups or Chin over bar x3-4 or 30 sec x 4

then…
Mile Run Test

“Leadership, like coaching, is fighting for the hearts and souls of men and getting them to believe in you.” – Eddie Robinson

All Levels
Partner “Filthy 100”
100 Box Jumps @ 24”, 20”
100 Pull ups
100 KB Swings @ 24K, 16K
100 Walking Lunges
100 Toes to Bar
100 DB Push Press @ 45 lbs, 25 lb

All Levels
A.
12:00 EMOM
3 Russian KBS
3 Headcutters
M: 16K F:12K

B.
5 Rounds
20 Step-up (Total)
20 DB Push Press @ 45 lb, 25 lb
200 M Run

“If you train hard, you’ll not only be hard, you’ll be hard to beat.” – Herschel Walker

What does this mean?

It’s the feeling of invisibility throughout the day.  Crisis at work?  You got it!  Getting the kids to soccer practice across town during 6:00pm traffic?  You got it!  Hard Workout on the whiteboard?  You killed it!  Zombie apocalypse? Bring it!

How do you achieve this?  Balance and significant time watching The Walking Dead.

I will admit, I am not writing this article as an expert, but as someone who struggles with finding, no, maintaining balance.  My past has had violent swings from one side to the other. I have allowed one aspect of my life to rule all others. I have choked out LOVE, ATHLETICS, and EDUCATION as if I was a Steinbeck character.

This is nothing new.  Finding balance has been an issue throughout history.  The Samurai had Bushido to balance violence with serenity. Socrates the Greek philosopher stated ‘too much physical training made savages’ but likewise, ‘too much music and poetry made a person soft’.  Being on top of your game is about balance. Below are tips I use to maintain balance. They are not my own ideas but a collection of advice and readings I have obtained.

A. The Physical

– Sleep: Have a schedule. Early to bed, early to rise.  “I’ll Follow the Sun” – The Beatles were on to something

– Nutrition: Hydrate. Keep a Food Log. Pay attention to what makes you feel well.

– Workout: If you are reading this, we have you covered.

B. The Emotional

– You are the company you keep: Only keep positive people and energy around you. Cut out cancers and negativity. No one is sacred. I repeat, no one is sacred!

– Be honest: It feels good. You know when you hear it. Others will too. This will help filter  “You are the company you keep”

C. The Mental

– Balance both sides of the Brain: If you are analytical, be creative. If you are artistic,  try memorizing, play number games, learn a language. Einstein played the violin…smart dude!

D. The Spiritual

– Pray or Meditate: To each its own, just do it. No matter the form or fashion. Find time for serenity.

    – Be Thankful and Forgive: OFTEN…

-Aaron Davis

Performance – Fine Tune Phase Week 1 of 3
A. Thruster x2-3 by feel x3 Rest 3:00
*build to a challenging 3 and complete 3 sets of 2-3 reps at that weight
B. RDL x5x3 @ 90-100% of Clean
C1. Strict Chin-ups x10-12×3
C2. Weighted Push-ups x10-12×3

Foundations
Skill
Press

A. Press x6x4
B. Renegade Row x4/ea armx4

then…
3 Rounds
400m Run
10 KB Swings
4 Wall Walks

“My motto was always to keep swinging. Whether I was in a slump or feeling badly or having trouble off the field, the only thing to do was keep swinging.” – Hank Aaron 

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