With the power of conviction, there is no sacrifice.

Pat Benetar
(American Singer)

De Vany is on to something of significance with his "Evolutionary Fitness"
http://www.evolutionaryfitness.com/

Run one minute turn around and run back. "1 in/1 out"

Rest two minutes

Powerclean 3-5-7 reps

Rest two minutes

"1 in/1 out"

Rest two minutes

Powerclean 3-5-7 reps

Notes:

1. For 1in/1out, set watch to continuous countdown mode for one minute. It will beep every minute in this mode. Start run and make mental note of location at turn around.
Push hard enough that you cannot make it back in one minute, i.e., done right you come in "late."
2. Pick tough three rep load. Hold for all six sets.
3. Try for same one minute "outspot" on second run. Again record time "late" on return. Compare to first run.
4. If you don't want to run substitute 500 meter row or 5 minutes stairclimb or 5 minute cycle.

Bench Press 5 reps
Row 500 meters
Bench Press 3 reps
Row 500 meters
Bench Press 2 reps
Row 500 meters
Bench Press 1 rep


Notes

1) Start with a bench press that you can press 5 times but not 6.
2) On the first row (try for 1:45), note the meters accomplished and match that distance on the second and third efforts.
3) Keep the same load for the bench press throughout the workout.

Jump-rope, 1 minute double under/1 minute rest 5 times

Muscle-up & Dip: do five muscle-ups with ten dips after each muscle-up

Snatch two sets, 15 and 12 reps

Swim 100 meters 4 times

REST