Sat – 30/11/19

“Only a man who knows what it’s like to be defeated, can reach down to the bottom of his soul with the extra ounce of power to win, when the match is even.” – Mohammed Ali

It’s commonplace to look at mistakes, miscues, and losses as negatives. And it’s even more common, to view them as setbacks. Yet here, one of the greatest of time, offers the difference maker in an otherwise even fight between two opponents:


Through the experience of failure, the fighter becomes the victor. Not because of the pain of loss, or the embarrassment of defeat. But through viewing failure as a chance to start again, more equipped. More prepared. More experienced.


200 Meter Easy Run

30 Second Stations

Plank hold
Low Box Step-ups
PVC Pass Throughs Click Here

Hollow hold
Low Lateral Box Step-ups
PVC Overhead Squats

Superman holds
Low Box Jumps (Step Down)
PVC Power Snatches

Modified Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Behind the Neck Snatch Grip Push Press
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats

“Iron Lotus”

Teams of 3
For Time (18 Minute Cap):
800m Team Wall Ball Run (20/14)
80 Box Jump Overs (24/20)
80 Hang Power Snatches (40/30)
80 Box Jump Overs (24/20)
80/60 Cal Row/Bike

400m run, Barbell: 30/25
Wall ball: 14/12, Step Overs

Leave a Reply