The warm up is designed to get the fast twitch muscles in the shoulders and hips firing, also to activate the deep core using both flexion and rotation.
The first effort is designed to test/build strength in the shoulders, specifically the traps and deltoids, but is also designed to build explosive strength and speed as well as stability.
The next effort is building strength and endurance in the legs while also chipping away at that recovery time of yours. This type of effort is the training needed to recover from intense bouts of anaerobic work in the shortest time possible ensuring that you can do more, faster!
The next effort is training for a steep hike with a load. Strait up. This one is called a SMMF effort. (This sounds for Single Movement Mind-F#*K) It is aptly named. This one is all about stamina and ones ability to find their steady-state and stay there basically indefinitely. My advice on this one is deep core engagement and steady breathing. 😉
Lastly we are doing an isometric deep core circuit of planks. Time under tension is the ultimate equalizer.
Warm Up: 3 rounds
10x PVC Snatch
10x KB Swings
10x Rotation Lunges
10x Sit Ups
4x Military Press
4x (each) KB Snatch
Upward facing dog stretch
10 minutes: EMOM
5x Craig Special (hang clean with one extra squat)
5 minutes: MAX EFFORT
5 Minutes: :45 work/:15 rest
-Other Side Plank