Adapt and Survive

If you have experience of Olympic weightlifting.
You will need Olympic weightlifting experience and very strong shoulders, core, legs, heart, lungs, mind etc
But require more TUT (time under tension) the TUT figures represent the entire sequence not just half the exercise pairs.
Try these workouts;
Day 1/
Warm up first.
Olympic snatch (65%) x 4 + Overhead squats(TUT @ 40 + seconds) x 4
High pulls snatch grip(65%)+ Band hyper-extensions(TUT @ 50 seconds) x 4
Kettlebell long cycle x 10 x 4
Deadlift x 10(tempo 4020) x4
Torsonator/Land mine
Active/mobility/stretch work

Day 2/
warm up first
Clean and Jerk(65%)x 4 + overhead walking lunges x 4(TUT @ 40 seconds)
Cleans (65%) x 6 + Box jumps(60 cm) x 8 x 4
Squats x 10 (Tempo 4020) x 4
Band push ups x 7 x 4
Bear walks banded to partner or weight x 20 metres x 4
active mobility stretch work

This produces a high post exercise oxygen consumption and fatigue.
Darius Alligan from Lavanda elite thanks for the company mate.

Find out what it means to me?
Respect is one of the words to go with the prefix self entirely positively.
When training in some martial arts it is the word on entry into the training area.
The respect is for your self for coming to training to cause change to you by your will.
The respect is for your teacher who is steering your course.
The respect is for your group training partners for they know what you go through.
Kettlebells, Powerbags, Olympic weightlifting, sprint/direction drills, Powerbands, plyometrics, hand 2 hand, Krav Maga the whole gamut. your group training partners endure and improve, as you do.
What is there not to respect?