Wolf.04
“Predator vs Prey”
Wolves have no natural predators. They don’t live in fear, they don’t look over their shoulders, they don’t wring their paws over the past. They move forward to the next prey, the next chase, the next kill. They learn from their mistakes and prepare themselves to not fail again. When the opportunity presents itself, they are ready. Confident, skilled, equipped.
Prey live in fear. Always wondering where the predator is, who is watching them and what they are thinking. They are more concerned with the strategy of others than their own preparation for what may come their way. They are constantly distracted from living and often miss moments to enjoy life and live to their potential. They do the minimum to survive.
Predator and prey are mindsets. Which one do you have? Train with purpose. Equip yourself for future challenges. Correct past mistakes by endeavoring and preparing yourself not to make the same mistake again. Eliminate distractions and focus on getting better every day. In training and in life.
Part A
5 Sets of Savage DB/BB Wolf Complex
2 min rest between sets
Wolf Complex: Single progressive rep of: Deadlift, Power Clean, Front Squat, Push Press, Thruster
Recommended Weights Dumbbell:
Advanced: M: 40-50lbs W: 25-35lb
Scaled: M: 30-35lb W: 15-20lb
Recommended Weights Barbell:
Advanced: M: 135lbs W: 95lb
Scaled: M: 95lb W: 75lb
The athlete can use a barbell or dumbbells and begins with a deadlift from the floor. From there the athlete lowers the weight to the hang position (just above the knees) and power cleans the weight to the shoulder front rack position. From there the athlete completes a front squat, then a push press, then a full thruster before lowering the weight to the waist. That is one rep. The athlete continues the progression above for five complete reps, then rests for two minutes before proceeding with the next set.
Notes: Once the athlete picks up with bar or dumbbells, he or she is not to drop the weight until all five reps of the complex are complete. For each movement, the athlete should ‘reset’ to the proper starting position for that movement (proper foot placement is key). Following the push press, the athlete can lower the weight to the shoulder front rack position before beginning the thruster or the weight can be lowered from overhead all the way to the squat position of the thruster before returning to the upright position. Following the thruster, the weight is lowered to the waist position and the athlete ‘resets’ again before beginning the next complex rep.
Part B
10 Rounds for Time
20 yd DB Bear Crawl
40 yd Shuttle Run (20 yd down and 20yd back)
1 min rest between rounds
Mark a 20 yard flat segment. At ‘go’ the athlete begins a DB bear crawl. At the 20 yd mark, the athlete releases the dumbbells, stands and sprints back to the starting line, touches the ground then sprints back to the dumbbells. That is one round. After a one minute rest, the athlete completes another round of the same until ten rounds are complete. The athlete must touch the ground at the 20 yd mark of the shuttle run. Score is total time completed including the minute rest between rounds.
5 окт 2024
