Viking Warrior Conditioning : The Scientific Approach to Forging a Heart of Elastic Steel (2009)

Kenneth Jay's snatch-based system for raising aerobic capacity, and the most conditioning-focused plan here. A five-minute snatch test, typically with a 16 kg bell, sets your personal cadence, then you work through intervals such as 15 seconds of snatches and 15 seconds of rest, building toward 80 work sets before moving on to the longer 36:36 protocol. That adds up quickly: a session can run to several hundred snatches. It needs only one bell, but it also needs a crisp snatch and hands that can take the volume. Choose it when your strength is fine and your breathing is the weak link.