10.18.19 Work For Today

GYM CLOSED SATURDAY FOR A COMPETITION! COME SUPPORT THE TEAM!

GYM CLOSED SATURDAY FOR A COMPETITION! COME SUPPORT THE TEAM!

"Greatness is not a function of circumstance. Greatness, it turns out, is largely a matter of conscious choice, and discipline." --James C. Collins, Good to Great

FRIDAY, 18OCTOBER2019 - Work For Today

 Wave 4/Week 13/Day 5


CONDITIONING - As Many Rounds as possible in 8 Minutes With a Partner. 

PARTNER A: 200 Foot Prowler Sprint

PARTNER B:

5 Push-Ups

5 Burpees

5 Jumping Squats

*Partner B can begin when Partner A takes off.  If Partner B can get all reps of all exercises done in less time than it takes partner A to run then they get to rest.  Winning team are the Athletes who can compete the most number of rounds in 8 Minutes.*


TESTING - Any Strongman Implement Of Your Choosing. Use the same percentages from the rest of the week to work up to and break your PR.     -or-


Choose any 3-4 Movements You would like to move a lot of weight with. Then complete a single of each exercise per round. Add weight every time you are able to, in hopes that PRs will Be broken During the Process. 


Women -Work Up to 6,000 lbs in Singles

Men - 10,000 lbs in Singes

Advanced Men - 13,000 lbs in Singles


Example: 

650 lb Tire Flip

850 lb Yoke

300 lb Stone to Shoulder

200 lb Circus Dumbbell

_________________________________

2,000 lbs Moved in this one Round. 

_______________________________________________________

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10.16.19 Work For Today

"I want to stand as close to the edge as I can without going over. Out on the edge you see all kinds of things you can't see from the center." --Kurt Vonnegut

WEDNESDAY, 16OCTOBER2019 - Work For Today

 Wave 4/Week 13/Day 3


PRIMING - 4 Rounds

:20 Seconds Explosive Band Pull-Downs  

:20 Seconds Explosive Band Overhead presses (Stand on Band)

:20 Seconds Box Jumps


STRENGTH - PR TESTING

Choose whichever Overhead Press Variation Means the most to you (or one you think you can PR in) and start working your way up. 

Some Variations to Consider:

Axle

Circus Dumbbell

Viking

Log

Trap Bar

Inch DB

Viper

Push Press

Jerk

Split Jerk 

Z Press

Kneeling Press

Strict

Keg

Block

etc...

Use these Jumps: (OPTIONAL)

3 Reps @ 50% of Your 1RM

3 Reps @ 62% of Your 1RM

3 Reps @ 75% of Your 1RM

2 Reps @ 80% of Your 1RM

1 Rep @ 90% of Your 1RM

1 Rep @ 95% of Your 1RM

1 Rep @ 102% of Your 1RM

BONUS: 1 Rep @ 104% of Your 1RM Only go for this if your 102% went very smoothly. 


Between Your Attempts, Complete:

3 Weighted Pull-Ups (As Heavy As Possible)

6 Bandy Twisty Things (Each Side)

:30 Seconds Battle Ropes


VOLUME - Strict Press Add/Drop Set

5 Rounds Up

5 Rounds Down

5 Reps Per Round


…Rest For Friday’s Strongman PRs! 

_______________________________________________________

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10.14.19 Work For Today

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"I never saw a wild thing sorry for itself. A small bird will fall frozen dead from a bough without ever having felt sorry for itself." -DH Lawrence

MONDAY, 14OCTOBER2019 - Work For Today
 Wave 4/Week 13/Day 1


CONDITIONING - 20, 15, 10, Reps of 

Dimel Deadlifts @ 30% of Your 1RM

Burpee Lateral Jumps


STRENGTH - PR TESTING

Choose whichever Deadlift or Squat Variation that Means the most to you (or one you think you can DEFINITELY PR in) and start working your way up. Use these Jumps if you need a plan:

3 Reps @ 50% of Your 1RM

3 Reps @ 62% of Your 1RM

3 Reps @ 75% of Your 1RM

2 Reps @ 80% of Your 1RM

1 Rep @ 90% of Your 1RM

1 Rep @ 95% of Your 1RM

1 Rep @ 102% of Your 1RM

BONUS: 1 Rep @ 104% of Your 1RM Only go for this if your 102% went very smoothly. 

Between Your Attempts, Complete:

10 Dragon Flags

50 Foot Farmer’s Walk

8 Kettlebell Snatches (Each Side)


VOLUME

Set 1: As many Deadlifts as Possible @ 80% of your 1RM

10 Dragon Flags

Set 2: 5 Deadlifts @ 80% of your 1RM

10 Dragon Flags

Set 3: 5 Deadlifts @ 80% of your 1RM

10 Dragon Flags


Rest up for Wednesday's PRs!

_________________________________________________________

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10.13.19 Work For Today

Go Make Your Own Luck Brother! Remember what you do this for!

Go Make Your Own Luck Brother! Remember what you do this for!

“There are no shortcuts to any place worth going.” --Beverly Sills

SATURDAY, 12OCTOBER2019 - Work For Today

Wave 3/Week 12/Day 5


CONDITIONING - Tabatas (:20 Seconds Work / :10 Seconds Rest for 8 Rounds [4:00 Minutes]) Complete ALL Rounds of One Exercise Before Resting and Moving Onto the Next)

8 Rounds [4:00 Minutes] Tabata Barbell Clean & Press (Light)/Medicine Ball Squat Jumps

Rest 1 Minute

8 Rounds [4:00 Minutes] Burpee Lateral Jumps

Rest 1 Minute

8 Rounds [4:00 Minutes] Sumo Deadlift High Pulls/Floor Press

Rest 1 Minute

8 Rounds [4:00 Minutes] Tabata Hollow Rocks

Rest 1 Minute


STRENGTH - Last Day of Deload People - Lower Body PRs Monday!


So Either the 10,000lbs or the EMOM workouts from this week.  


OR


Rest people. You know what you need, but an extra day is only going to help the chances of big numbers next week. 

10.11.19 Work For Today

Don’t Forget to Wish Olu Luck this Weekend!

Don’t Forget to Wish Olu Luck this Weekend!

"The thing about a hero, is even when it doesn't look like there's a light at the end of the tunnel, he's going to keep digging, he's going to keep trying to do right and make up for what's gone before, just because that's who he is." --Joss Whedon

FRIDAY, 11OCTOBER2019 - Work For Today

Wave 3/Week 12/Day 3


We are still on Deload for the remainder of the week. Which means random workouts.


If you guys feel like you need to move a little bit of weight, then do the following:


10,000lb Challenge: 

Choose three exercises, but you can only count single reps.

Then complete as many rounds as needed to reach the required 10,000lbs.


EXAMPLE:

400lb Squat x 1

650lb Tire Flip x1

250lb Log Clean & Press x1

_______________________

1,300lbs for that round. Do as many rounds as needed, but don't burn yourself out for PR's next week!



But if you feel like your body just needs to move and sweat, then choose 4 different events from Monday, and complete the same EMOM workout from then. 


And finally, if you feel like your body is just beat up, then feel free to do some active recovery with jogging, stretching or mobility work.


Tomorrow Will be Team Conditioning then Open Gym People Last Day of Deload!  

10.09.19 Work For Today

"There are risks and costs to action. But they are far less than the long range risks of comfortable inaction." --John F. Kennedy

WEDNESDAY, 09OCTOBER2019 - Work For Today

Wave 3/Week 12/Day 3


We are still on Deload for the remainder of the week. Which means random workouts.


If you guys feel like you need to move a little bit of weight, then do the following:


10,000lb Challenge: 

Choose three exercises, but you can only count single reps.

Then complete as many rounds as needed to reach the required 10,000lbs.


EXAMPLE:

400lb Squat x 1

650lb Tire Flip x1

250lb Log Clean & Press x1

_______________________

1,300lbs for that round. Do as many rounds as needed, but don't burn yourself out for PR's next week!



But if you feel like your body just needs to move and sweat, then choose 4 different events from Monday, and complete the same EMOM workout from then. 


And finally, if you feel like your body is just beat up, then feel free to do some active recovery with jogging, stretching or mobility work.


Just a heads up, this will be the same story for Friday & Saturday morning as well.  We will Have team conditioning, but then we will break off separately so that everyone can work on what they need to to be as prepared as possible for next weeks PR’s! 

10.07.19 Work For Today

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"Make a radical change in your lifestyle and begin to boldly do things which you may previously never have thought of doing, or been too hesitant to attempt. So many people live within unhappy circumstances and yet will not take the initiative to change their situation because they are conditioned to a life of security, conformity, and conservation, all of which may appear to give one peace of mind, but in reality nothing is more damaging to the adventurous spirit within a man than a secure future. The very basic core of a man's living spirit is his passion for adventure. The joy of life comes from our encounters with new experiences, and hence there is no greater joy than to have an endlessly changing horizon, for each day to have a new and different sun. If you want to get more out of life, you must lose your inclination for monotonous security and adopt a helter-skelter style of life that will at first appear to you to be crazy. But once you become accustomed to such a life you will see its full meaning and its incredible beauty." --Jon Krakauer

MONDAY, 07OCTOBER2019 - Work For Today

Wave 3/Week 12/Day 1


CHOSE YOUR OWN ADVENTURE WORKOUT - pick one exercise from each group get started on the every minute on the minute pattern.  Next week is testing, so don't beat yourselves up too much!


EVENT # 1 - Carry Stuff

Farmer’s handles

Sandbags

Hussefeld 

Kegs

Duck walk

People


EVENT # 2 - Drag/Push Stuff

Prowler

Sled drags

Arm over arm sled drags

Truck pulls

Back pedal sled drag


Event # 3 - Load Stuff

Atlas stones

Kegs

Sandbags

Stoned to shoulder



EVENT # 4 - Random Stuff

Tire flips

Yoke Walk

Sandbag or keg throws

Barn and Backs

Sledgehammers

Agility ladders

Bodyweight stuff


You will be spending 10 minutes at each station with approximately 3 to 4 minutes in between to make some decisions about your life choices.


We will go as a group, but at the top of every minute for 10 minutes at each station, you will perform an appropriate amount of reps for the amount of weight that you are using.


So if you are using a very heavy sandbag, thing you will only be traveling 50 foot every minute. If you use a very light sandbag, then you will have to choose how far you will travel each minute.


This workout will have much more of an “Open Gym” but on the clock type of feel. The remainder of the workouts this week will feel the same way, as we are preparing for testing week next week. 


So get your heads right and your bodies ready. This is going to be fun.


10.05.19 Work For Today

"According to decades of research, there are two fundamental mindsets that determine how people respond to struggle, setbacks and failure. In one mindset, you're likely to get discouraged and give up on your goal. In the other, you tend to embrace the struggle, learn from the setbacks and keep moving forward - you persevere."

"Permanence, perseverance and persistence in spite of all obstacles, discouragements and impossibilities: It is this, that in all things distinguishes the strong soul from the weak." --Thomas Carlyle

SATURDAY, 05OCTOBER2019 - Work For Today

Wave 2/Week 11/Day 4


CONDITIONING - 3 Rounds of the Following Circuit.  You have :40 Seconds of Max Effort Work, Followed by :20 Seconds to Rest and Rotate to your Next Exercise.

1. Kettlebell Swings

2. Jumping Lunges

3. Battle Ropes

4. Glute Ham Raise Sit-Ups

5. Dips

6. Medicine Ball Squat Throws

7. Knees to Elbows

8. Burpee Bar Touches

9. Box Jumps

10. Sledgehammer Swings

Rest 1:00 Minute and then being again at the Top.


STRONGMAN GIANT SET - 4 Rounds - Adding Weight Everywhere you are able to

6 Chest to Bar Pull-Ups or 12 Inverted Rows

2 Incline Log Bench or Swiss Bar Flat Bench Presses (Aim to break 90%)

8 Toes to Bar

1:00 Minute Jump Rope

No Rest Between Exercises.  Stay Focused. Rest as long as it takes you to add weight Between Rounds. 


ASSISTANCE - 4 Rounds

:30 Seconds Dumbbell Squeeze Presses

:30 Seconds Regular Dumbbell Bench Presses

:30 Seconds Push-Ups

:30 Seconds Rest

…Use the same dumbbells, take no rest between exercises

_________________________________________________________________

NEVERsate@Gmail.com                      -dieEMPTY-

10.04.19 Work For Today

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"We should all start to live before we get too old. Fear is stupid. So are regrets." --Marilyn Monroe

FRIDAY, OCTOBER2019 - Work For Today

Wave 2/Week 11/Day 3


STRONGMAN GIANT SET - 4 Rounds - Adding Weight Everywhere you are able to

3 Sandbag, Kettlebell or Keg Throws Over Bar

5 Tire Jumps (Jumps in and Out of the Tire) - Regular Box Jumps if Needed

5 Pause Squats (Aim to break 85%) or 50 Foot Yoke for PR

Sled Rows From Plank Position (Front or Side)

Single Arm Dumbbell Drop Set - 4 Sets, 6 Reps per Set (24 Total Reps each side per set)

No Rest Between Exercises.  Stay Focused. Rest as long as it takes you to add weight Between Rounds. 


ASSISTANCE - In Front Of A Clock

As Many Bulgarian Split Squats As Possible in 2 Minutes (Switch as often as Needed)

As Many Banded Lying Leg Curls As Possible in 2 Minutes

As Many Bulgarian Split Squats As Possible in :90 Seconds (Switch as often as Needed)

As Many Banded Lying Leg Curls As Possible in :90 Seconds

As Many Bulgarian Split Squats As Possible in 1 Minute (Switch as often as Needed)

As Many Banded Lying Leg Curls As Possible in 1 Minute


MINDSET - Barn & Back

Sandbag or Keg @ Heavier than your Bodyweight - 1 Round… Make it worth it. 

_________________________________________________________________

NEVERsate@Gmail.com                      -dieEMPTY-

10.02.19 Work For Today

"Talent is cheaper than table salt. What separates the talented individual from the successful one is a lot of hard work." --Stephen King

WEDNESDAY, 02OCTOBER2019 - Work For Today

Wave 3/Week 11/Day 2


STRONGMAN CONDITIONING - 8 Minutes With a Partner

Farmer’s Walk At 80% of Bodyweight In Each Hand

Complete A 50 Foot Walk While Your Partner Encourages (Chases) You

At the other end, Switch spots.  

Only One Athlete is Carrying at a time 

The other athlete should be figuring out how to motivate their Teammate. 

Score is the total Number of Runs Completed in the 8 Minutes

They will be posted on the Leaderboard


STRONGMAN GIANT SET - 5 Rounds - Adding Weight Everywhere you are able to

1-3 Rope Climbs - Don’t be dumb if you are just learning

1 Viper Press or Other OHP - Work up as heavy as possible. (I know you are beat up)

:20 Seconds Battle Ropes (Sprint)

4 Barbell Crawls

8 Medicine Ball Slams

No Rest Between Exercises.  Stay Focused. Rest as long as it takes you to add weight Between Rounds. 


ASSISTANCE FINISHER - (Light-ish…20 Should Be A struggle)

20 Pin Presses From EYE LEVEL 

20 Lying Rear Delt Raises 

300 Foot Crucifix Walk (Holding Plates out to the Sides)

200 Meter Sprint

15 Pin Presses From EYE LEVEL 

15 Lying Rear Delt Raises 

200 Foot Crucifix Walk (Holding Plates out to the Sides)

200 Meter Sprint

10 Pin Presses From EYE LEVEL 

10 Lying Rear Delt Raises 

100 Foot Crucifix Walk (Holding Plates out to the Sides)

200 Meter Sprint

_________________________________________________________________

NEVERsate@Gmail.com                      -dieEMPTY-

09.30.19 Work For Today

"Most people would be better if they had a little more pain in their lives." - Barkely Marathon Runner

MONDAY, 30SEPTEMBER2019 - Work For Today

Wave 2/Week 11/Day 1


CONDITIONING - As Many Rounds As Possible in 10 Minutes

Partner A: 

3 Burpees

4 Push-Ups

5 Star Jumps

Partner B: 200 Foot Sprint or 200 Foot Bear Walk

...Vacillate positions. If you get done before your partner, you get to rest.  If you don't, then No rest for you. 


STRENGTH - 5 Rounds - Adding Weight Everywhere you are able to

3 Circus Dumbbell Cleans Each Side - (Clean ONLY) - 2 Hands on DB

2 Deadlifts (Aim to break 90%) or A single & PR if you KNOW it is there!

5 Glute Ham Raise Halos (Each Side)

3 Max Distance Broad Jumps

No Rest Between Exercises.  Stay Focused. Rest as long as it takes you to add weight. 


ASSISTANCE - 20, 15, 10 Reps of

Snatch Grip Deadlifts - HEAVY

Seal Rows or T-Bar Rows

Sandbag Squats

:30 Seconds Face Pulls Between Rounds

_________________________________________________________________

NEVERsate@Gmail.com                      -dieEMPTY-

09.28.19 Work For Today

“It is my Baby…” Good Job Olu!

“It is my Baby…” Good Job Olu!

"Fear Keeps you sane and keeps you going, hopefully making the right choices along the way. But at the same time, fear, or hesitation makes your worst fears come true. I've got to make up my mind, if I'm going to do something, there's no fear. You gotta do it. If you're not going to do it, don't try it. Don't go for it halfway."  --Travis Pastrana

SATURDAY, 28SEPTEMBER2019 - Work For Today

Wave 3/Week 10/Day 5


CONDITIONING - (Tabata :20 Seconds Work / :10 Seconds rest for 8 Rounds)

Tabata Kettlebell Snatches

Rest 1 Minute

Tabata Hollow Rocks

Rest 1 Minute

Tabata Deficit Push-Ups (Rest in "Up" Position)

Rest 1 Minute

Tabata Bodyweight Bulgarian Split Squats


STRONGMAN GIANT SET - 4 Rounds - Adding Weight Everywhere you are able to

Max Effort Krock Rows (Each Side - Weak Side First)

4 Pin Bench Presses (Aim to break 85%)

6 Landmines (Each Side)

200 Meter Run Carrying a Medicine Ball

No Rest Between Exercises.  Stay Focused. Rest as long as it takes you to add weight Between Rounds. 


ASSISTANCE - 3 Rounds

Max Reps Semi-Supinated Dumbbell Bench Press

Max Reps Plyometric Push-Ups onto Jump Boxes or Stacked Up plates

Max Reps Tricep Overhead Extensions

:60 Seconds Rest and get right back to it. This should Burn. 

_________________________________________________________________

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