Warmup
Dynamic Athletic Movement

5 Turkish Getups R/L
20 Down Dog Push-ups

Lift
1-1-1-1-1-1-1
Snatch

3-3-3-3-3
Overhead Squat

Work up to a heavy single Snatch and heavy triple OHS.

Core
3x
10 Ab Wheel Rollouts

“When I get in the blocks, I don’t want to be exhausted. I want to be on fire in that moment. In that moment when they say, “Take your mark. Set,” I become the gun. When that gun fires, I am the bullet being fired out of the pistol. I am the bullet. And it’s only me in the chamber.”

This sound piece was produced by Ben Rubin for the National Track and Field Hall of Fame. We stumbled across it during our weekly listening of Radiolab on NPR. This episode is about time and how unique our individual perceptions of time really are.  The ability of an elite athlete to harness that level of mental focus is incredible.