07.19.19 Work For Today

"It's a disease. Nobody thinks or feels or cares any more; nobody gets excited or believes in anything except their own comfortable little God damn mediocrity." --Richard Yates

"Great spirits have always encountered violent opposition from mediocre minds." --Albert Einstein

FRIDAY, 19JULY2019 - Work For Today

TESTING


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

PARTNER A: 200 Foot Prowler Sprint or 200 Meter Run (Barn & Back)

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. 

_______________________________________________________

NEVERsate@Gmail.com             -dieEMPTY-

07.17.19 Work For Today

"Never say that you can't do something, or that something seems impossible, or that something can't be done, no matter how discouraging or harrowing it may be; human beings are limited only by what we allow ourselves to be limited by: our own minds.  We are each masters of our own reality; when we become self-aware to this: absolutely anything in the world is possible. Master yourself, and become king of the world around you.  Let no odds, chastisement, exile, doubt, fear, or any mental virus prevent you from accomplishing your dreams.  Never be a victim of life; be it’s conqueror." --Mike Norton

WEDNESDAY, 07JULY2019 - Work For Today

TESTING


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! 

_______________________________________________________

NEVERsate@Gmail.com             -dieEMPTY-

07.15.19 Work For Today

"People say you have to have a lot of passion for what you're doing and it's totally true. And the reason is because it's so hard that if you don't, any rational person would give up. It's really hard. And you have to do it over a sustained period of time. So if you don't love it, if you're not having fun doing it, you don't really love it, you're going to give up. And that's what happens to most people, actually. If you really look at the ones that ended up being "successful" in the eyes of the society and the ones that didn't, oftentimes it's the ones [who] were successful loved what they did, so they could persevere when it got really tough. And the ones that didn't love it quit because they're sane, right? Who would want to put up with this stuff if you don't love it? So it's a lot of hard work and it's a lot of worrying constantly and if you don't love it, you’re going to fail." --Steve Jobs

MONDAY, 15JULY2019 - Work For Today

TESTING


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!

_________________________________________________________

NEVERsate@Gmail.com                -dieEMPTY-

07.13.19 Work For Today

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"Success is the sum of small efforts, repeated day in and day out." --Robert Collier

"You may encounter many defeats, but you must not be defeated. In fact, it may be necessary to encounter the defeats, so you can know who you are, what you can rise from, how you can still come out of it." --Maya Angelou

SATURDAY, 13JULY2019 - Work For Today

Wave 3/Week 9/Day 4


CONDITIONING - Every Minute on the Minute Last Athlete Standing…Quit when you want…But there will be a winner…

5 Burpees

5 Squats

5 Push-Ups

15 Mountain Climbers (Single Count)

15 Jumping Jacks (Single Count) 


STRENGTH GIANT SET - Bench Press Focus (Power)

Set 1: 8 Pendlay Rows (As heavy As possible - Ramping)

8 Pin Bench Presses @ 60% Of your 1RM

1:00 Minute Flutter Kicks

1:00 Minute Jump Rope or :30 Seconds Double Unders

Rest 90 Seconds and get right back to your Bench 


Set 2: 8 Pendlay Rows (As heavy As possible - Ramping)

6 Pin Bench Presses @ 70% Of your 1RM

1:00 Minute Flutter Kicks

1:00 Minute Jump Rope or :30 Seconds Double Unders

:90 Seconds Rest


Set 3: 8 Pendlay Rows (As heavy As possible - Ramping)

As Many Pin Bench Presses As Possible @ 80% Of your 1RM (Goal is at least 4)

1:00 Minute Flutter Kicks

1:00 Minute Jump Rope or :30 Seconds Double Unders


TECHNIQUE GIANT SET - 5 Rounds of the Following Giant Set

5 Weighted Chin Ups (As Heavy As Possible)

2 Strict Presses @ 80% of Your 1RM

1:00 Minute Flutter Kicks

:60 seconds rest between rounds.

Work on your form, set up, walk out and technique.


ASSISTANCE FINISHER - 3 Rounds

Max Reps Bamboo Bar Bench Press (Moderate Weight)

or Sling Shot Bench Press (Moderate Weight)

200 Meter Waiters Walk (implement of Your Choice)

______________________________________________________________________

NEVERsate@Gmail.com                -dieEMPTY-

07.12.19 Work For Today

"If we treat people the as they are, we make them worse.  If we treat people as they ought to be, we help them become what they are capable of becoming." --Johann Wolfgang Von Goethe

FRIDAY, 12JULY2019 - Work For Today

Wave 3/Week 9/Day 3


CONDITIONING - At the top of Every Minute for 9 Minutes

Minute 1: 8 Pull-Ups or 12 Inverted Rows & 10 Kettlebell Swings

Minute 2: 8 Pull-Ups or 12 Inverted Rows & 10 Kettlebell Swings

Minute 3: 8 Pull-Ups or 12 Inverted Rows & 10 Kettlebell Swings

Minute 4: 6 Pull-Ups or 10 Inverted Rows & 8 Kettlebell Swings

Minute 5: 6 Pull-Ups or 10 Inverted Rows & 8 Kettlebell Swings

Minute 6: 6 Pull-Ups or 10 Inverted Rows & 8 Kettlebell Swings

Minute 7: 4 Pull-Ups or 8 Inverted Rows & 6 Kettlebell Swings

Minute 8: 4 Pull-Ups or 8 Inverted Rows & 6 Kettlebell Swings

Minute 9: 4 Pull-Ups or 8 Inverted Rows & 6 Kettlebell Swings



STRENGTH GIANT SET - Deadlift Focus (Hypertrophy) 

Set 1: 3 Sandbag Over Shoulder  (Heavy-ish)

10 Deficit Deadlifts @ 65% Of your 1RM - 2-3” Deficit

6 Full Contact Twists (Each Side) 

8 Atlas Stone Squats or Sandbag Squats (DEEP)

200 Meter Sprint Holding a Medicine Ball

Rest 90 Seconds and get right back to your Deadlifts 


Set 2: 3 Sandbag Over Shoulder  (Heavy-ish)

8 Deficit Deadlifts @ 75% Of your 1RM

6 Full Contact Twists (Each Side) 

8 Atlas Stone Squats or Sandbag Squats

200 Meter Sprint Holding a Medicine Ball

:90 Seconds Rest


Set 3: 3 Sandbag Over Shoulder  (Heavy-ish)

As Many Deficit Deadlifts As Possible @ 85% Of your 1RM (Goal is at least 3)

6 Full Contact Twists (Each Side) 

8 Atlas Stone Squats or Sandbag Squats

200 Meter Sprint Holding a Medicine Ball


TECHNIQUE GIANT SET - 4 Rounds

5 Burpee Pull-ups or Burpee Bar Touches

3 Competition Squats @ 70% of Your 1RM

6 Full Contact Twists (Each Side) 

:60 seconds Rest between rounds

Focus on your form, technique and set up. Make sure you use the muscle you are supposed to be using!


ASSISTANCE - Load a Bar with 60% of Your 1RM Deadlift and Get in Front of a Clock

4 Tempo Romanian Deadlifts…

4 Seconds Up, 

4 Second Hold at Lockout,

4 Seconds on the way Down

4 Second Hold, 2” Off the Ground before going back up

No rest between reps.


1:00 Minute Plank Between Sets. 

3 Sets to Freedom.

______________________________________________________________________________

NEVERsate@Gmail.com                -dieEMPTY-


07.10.19 Work For Today

Happy Birthday Rebecca!!!!

Happy Birthday Rebecca!!!!

"Struggling and suffering are the essence of a life worth living. If you're not pushing yourself beyond the comfort zone, if you're not demanding more from yourself - expanding and learning as you go - you're choosing a numb existence. You're denying yourself an extraordinary trip." --Dean Karnazes

FRIDAY, 10JULY2019 - Work For Today

Wave 3/Week 9/Day 2


STRENGTH GIANT SET - Overhead Focus (Speed & Endurance) 

Set 1: 2 Rope Climbs 

6 Pin Presses @ 70% Of your 1RM - Pins set to Eyebrow Height

:30 Seconds Side Plank (Each Side)

:30 Seconds Sledgehammer Swings or Medicine Ball Slams

Rest 90 Seconds and get right back to your Presses 


Set 2: 2 Rope Climbs

4 Pin Presses @ 80% Of your 1RM

:30 Seconds Side Plank (Each Side)

:30 Seconds Sledgehammer Swings or Medicine Ball Slams

:90 Seconds Rest


Set 3: 2 Rope Climbs

As Many Pin Presses As Possible @ 90% Of your 1RM (Goal is at least 2)

:30 Seconds Side Plank (Each Side)

:30 Seconds Sledgehammer Swings or Medicine Ball Slams

:90 Seconds Rest


TECHNIQUE GIANT SET - At the top of every minute for 10 minutes

Perform 3 competition Bench Presses at 60% of your 1 Rep Maximum

5 Single Arm Dumbbell Rows (Each Side) - Use Fat Grips if Possible

Focus on your form, technique and set up. Every single rep here is important.


CONDITIONING - In Front of a Running Clock

3 Minutes Animal Walks or Rope Climbs

3 Minutes Max Reps Thrusters (Light)

2 Minutes Animal Walks or Rope Climbs

2 Minutes Max Reps Thrusters (Light)

1 Minute Animal Walks or Rope Climbs

1 Minute Max Reps Thrusters (Light)

______________________________________________________________________

NEVERsate@Gmail.com                -dieEMPTY-

07.08.19 Work For Today

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"Ours is not an age that wants heroes. Ours is an age of envy, in which laziness and self-involvement are the rule.  Anyone who tries to shine, who dares to stand above the crowd, is dragged back down by his lackluster and self-appointed 'peers'.  

We need a great rebirth of the heroic in our world.  Every sector of human society, wherever that may be on the planet, seems to be slipping into an UNCONSCIOUS chaos.  Only the CONSCIOUS, exerting all its might, will be able to stop this slide toward oblivion.  Only a massive rebirth of courage in both men and women will rescue our world."  --Robert Moore

MONDAY, 08JULY2019 - Work For Today

Wave 3/Week 9/Day 1


CONDITIONING - In teams of 3 - Decide on A Sandbag Weight

Then for 8 Minutes, your Team will complete as many 50 Foot Sandbag Carries  as possible.

Any order You want, Rest as Much as Needed

But Keep track of the number of Passes your team makes. 

Team with the Most Carries wins


STRENGTH GIANT SET - Squat Focus (Power)

Set 1: 3 Tire Flip Box Jumps

8 Box Squats or Front Squats @ 60% Of your 1RM

15 “V” Sit-Ups

3 Stone Loads Or Stone to Shoulder

:30 Seconds Kettlebell Swings

Rest 90 Seconds and get right back to your Squats 


Set 2: 3 Tire Flip Box Jumps

6 Box Squats or Front Squats @ 70% Of your 1RM

15 “V” Sit-Ups

3 Stone Loads Or Stone to Shoulder

:30 Seconds Kettlebell Swings

Rest 90 Seconds


Set 3: 3 Tire Flip Box Jumps

As Many Box Squats or Front Squats As Possible @ 80% Of your 1RM (Goal is at least 4)

15 “V” Sit-Ups

3 Stone Loads Or Stone to Shoulder

:30 Seconds Kettlebell Swings


TECHNIQUE GIANT SET - 5 Rounds of the Following Giant Set

8 Glute Ham Raises or Reverse Hyper or 45 Degree Back Raise

2-3 Competition Deadlifts @ 80% of Your 1RM

:60 seconds rest between rounds.

Work on your form, set up and technique.


ASSISTANCE FINISHER - 4 Rounds (8 Total Minutes)

:30 Seconds Sumo Deadlifts (Use same weight throughout)

:30 Seconds Snatch Grip Deadlifts

:30 Seconds Conventional Deadlift

:30 Seconds Rest or Lying Banded Leg Curls

______________________________________________________________________

NEVERsate@Gmail.com                -dieEMPTY-

07.06.19 Work For Today

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"Guess what? 'Someday' almost never comes around. It gets lost somewhere between the shouda, woulda, couldas of your life. Let go of whatever is holding you back and dare to live - boldly, bravely, and courageously - now. Remember, none of these elements mean you have to be fearless. It's absolutely okay to be afraid. Acknowledge that part of yourself and then push beyond that fear, whatever it may be. I'm not brave...I'm just taking every opportunity to live." --Kendra Thomas

SATURDAY, 06JULY2019 - Work For Today

Wave 3/Week 8/Day 4


CONDITIONING - As Many Rounds As Possible in 10 Minutes

Partner A: 

3 Burpees

4 Push-Ups

5 Star Jumps

Partner B: 120 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 GIANT SET - Bench Focus (Speed & Endurance) 

Set 1: 12 Seal Rows or Chest Supported Rows (As Heavy As Possible) 8 Floor Presses @ 65% Of your 1RM

:30 Seconds Hanging “L” Sit Holds

6 Medicine Ball Slams

Rest 90 Seconds and get right back to your Bench 


Set 2: 10 Seal Rows or Chest Supported Rows (As Heavy As Possible)

7 Floor Presses @ 75% Of your 1RM

:30 Seconds Hanging “L” Sit Holds

6 Medicine Ball Slams

:90 Seconds Rest


Set 3: 8 Seal Rows or Chest Supported Rows (As Heavy As Possible)

As Many Floor Presses As Possible @ 85% Of your 1RM (Goal is at least 4)

:30 Seconds Hanging “L” Sit Holds

6 Medicine Ball Slams


TECHNIQUE GIANT SET - 4 Rounds

8 Seal Rows or Chest Supported Rows (As Heavy As Possible)

5 Strict Presses @ 70% of Your 1RM

:30 Seconds Hanging “L” Sit Holds

:60 seconds Rest between rounds

Focus on your form, technique and set up. Make sure you use the muscle you are supposed to be using!


ASSISTANCE FINISHER - 2 Rounds

:40 Second Work At each Station / :20 Seconds to Rest and Rotate. Moderate to lighter Weights on All Exercises

Station 1: Max Reps Neutral Grip Dumbbell Bench Press

Station 2: Max Reps Dips (Bench Dips if Necessary 

Station 3: Max Reps Plyometric Push-Ups onto Jump Boxes to Stacked Plates

Station 4: Max Reps Tricep Extensions

Station 5: 1 Minute Rest

______________________________________________________________________

NEVERsate@Gmail.com                -dieEMPTY-

07.05.19 Work For Today

"Those who don't know how to suffer are the worst off." --Ming-Dao Deng

FRIDAY, 05JULY2019 - Work For Today

Wave 3/Week 8/Day 3


STRENGTH GIANT SET - Deadlift Focus (Power)

Set 1: 2 Circus Dumbbell Cleans (Each Side)

5 Paused Deadlifts (1” Off Floor) @ 70% Of your 1RM or Car Deadlifts

:30 Seconds Belt Squats w/ Moderate Weight (deep)

:30 Seconds KB Ab Pushy Outy Things (to Focus on your Brace)

50 Foot Single Arm Farmer’s Walk (HEAVY)

Rest 90 Seconds and get right back to your Deadlifts 


Set 2: 2 Circus Dumbbell Cleans (Each Side)

3 Paused Deadlifts @ 80% Of your 1RM or Car Deadlifts

:30 Seconds Belt Squats w/ Moderate Weight (deep)

:30 Seconds KB Ab Pushy Outy Things (to Focus on your Brace)

50 Foot Single Arm Farmer’s Walk (HEAVY)

:90 Seconds Rest


Set 3: 2 Circus Dumbbell Cleans (Each Side)

As Many Paused Deadlifts As Possible @ 90% Of your 1RM (Goal is at least 2) or Go for a PR!

:30 Seconds Belt Squats w/ Moderate Weight (deep)

:30 Seconds KB Ab Pushy Outy Things (to Focus on your Brace)

50 Foot Single Arm Farmer’s Walk (HEAVY)

:90 Seconds Rest


TECHNIQUE GIANT SET - At the top of every minute for 10 minutes

Perform 2-3 competition Squats at 70% of your 1 Rep Maximum

Dead bugs for the remainder of the minute.

Focus on your form, technique and set up. Every single rep here is important.


MINDSET FINISHER - At then Top of Every Minute for As long as you Can keep up…

Load an AXLE with 30-35% of Your 1RM Barbell Deadlift and Set a Clock - 

DOUBLE OVERHAND ONLY

Minute 1: 2 Reps 

Minute 2: 4 Reps

Minute 3: 6 Reps

Minute 4: 8 Reps

…Continue to add 2 Reps Every minute until you are no longer able to keep up with the clock. 

______________________________________________________________________

NEVERsate@Gmail.com                -dieEMPTY-

07.03.19 Work For Today

"It was so risky and so scary, and yet at the same time, so beautiful. Maybe the truth was, it shouldn't be easy to be amazing. Then everything would be. It's the things you fight for and struggle with before earning that have the greatest worth. When something's difficult to come by, you'll do that much more to make sure it's even harder -if not impossible- to lose." --Sarah Dessen

WEDNESDAY, 03JULY2019 - Work For Today

Wave 3/Week 8/Day 2


STRENGTH GIANT SET - Overhead Focus (Hypertrophy) 

Set 1: 10 Wide Grip Pull-Ups (Weighted if possible)

9 Log or Axle “Z” Presses @ 60% Of your 1RM - Or Strict Presses (Your Choice)

8 Plank Sled Rows (Each Side)

Run 400 Meters Carrying a Medicine Ball or 3 Turkish Get-ups (Each Side)

Rest 90 Seconds and get right back to your Presses 


Set 2: 8 Wide Grip Pull-Ups (Weighted if possible)

7 Log or Axle “Z” Presses @ 70% Of your 1RM

8 Plank Sled Rows (Each Side)

Run 400 Meters Carrying a Medicine Ball or 3 Turkish Get-ups (Each Side)

:90 Seconds Rest


Set 3: 6 Wide Grip Pull-Ups (Weighted if possible)

As Many Log or Axle “Z” Presses As Possible @ 80% Of your 1RM (Goal is at least 5)

8 Plank Sled Rows (Each Side)

Run 400 Meters Carrying a Medicine Ball or 3 Turkish Get-ups (Each Side)


TECHNIQUE GIANT SET - 5 Rounds of the Following Giant Set

3 Competition Bench Presses @ 80%

5 Laying Leg Raises 

:60 seconds rest between rounds.

Work on your form, set up, walk out and technique.


ASSISTANCE FINISHER - 3 Rounds

Load a Log or Bar with 30% of your 1RM

Complete 10 Overhead Presses. on you last one, hold the Log above head for :20 Seconds

Without Re-Racking, Complete 8 Reps. on you last one, hold the Log above head for :10 Seconds

Without Re-Racking, Complete 6 Reps, on you last one, hold the Log above head for :5 Seconds

:60 Seconds Rest


CONDITIONING - Get as far as you can in 8 Minutes

Complete 1 Pull-Up, 2 Dips and 3 Jumping Squats - rest if needed

Then, 2 Pull-Ups, 3 Dips and 4 Jumping Squats - rest if needed

3 Pull-Ups, 4 Dips and 5 Jumping Squats - rest if needed

…You get it….Go For 8 Minutes.

______________________________________________________________________

NEVERsate@Gmail.com                -dieEMPTY-

07.01.19 Work For Today

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"People are always blaming their circumstances for what they are. I don't believe in circumstances. The people who get on in this world are the people who get up and look for the circumstances they want, and if they can't find them, they make them." --George Bernard Shaw

MONDAY, 01JULY2019 - Work For Today

Wave 3/Week 8/Day 1


STRENGTH GIANT SET - Squat Focus (Speed & Endurance) 

Set 1: 3 Keg Over Bar (Approximately @ Bodyweight)

8 Pin Squats or Pause Squats @ 65% Of your 1RM

7 Axle Roll-Outs

Rest 90 Seconds and get right back to your Squats 


Set 2: 3 Keg Over Bar (Approximately @ Bodyweight)

6 Pin Squats @ 75% Of your 1RM

7 Axle Roll-Outs

:90 Seconds Rest


Set 3: 3 Keg Over Bar (Approximately @ Bodyweight)

As Many Pin Squats As Possible @ 85% Of your 1RM (Goal is at least 4)

7 Axle Roll-Outs


TECHNIQUE GIANT SET - 4 Rounds

5 Deadlift Rows (As Heavy As Possible)

6-7 Competition Deadlifts @ 70%

:60 seconds Rest between rounds

Focus on your form, technique and set up. Make sure you use the muscle you are supposed to be using!


STRONGMAN - As Many Rounds As Possible in 8 Minutes

50 Foot Barbell Or Dumbbell Walking Lunges

50 Foot Sandbag Carry


ASSISTANCE FINISHER - With A Partner

Partner A: Max Rep Thrusters

Partner B: Wall Sit

***Thrusters can only be completed while one of the two teammates is in the Wall Sit position. First Team to 100 Thrusters Wins. 

______________________________________________________________________

NEVERsate@Gmail.com                -dieEMPTY-

06.29.19 Work For Today

"If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them." --Bruce Lee

SATURDAY, 29JUNE2019 - Work For Today

Wave 3/Week 7/Day 4


CONDITIONING -Deck of Cards Workout - Complete the Number of Reps Corresponding with the number on the Card.  Face Cards = 10 Reps, Aces = 11

HEARTS: Pull-Ups  or Inverted Rows

SPADES: Burpees

DIAMONDS: Hollow Rocks x 2

CLUBS: Handstand Push-Ups or Push-Ups


STRENGTH GIANT SET -  Bench Focus (Hypertrophy) 

Set 1: 10 Bent Over Rows (As Heavy As possible - Ramping)

7 Close Grip Bench Presses @ 70% Of your 1RM

6 Medicine Ball Slams

:20 Second Battle Rope Sprint or :20 Seconds Lumberjack Squats

Rest 90 Seconds and get right back to your Bench  


Set 2: 8 Bent Over Rows (As Heavy As possible - Ramping)

5 Close Grip Bench Presses @ 80% Of your 1RM

6 Medicine Ball Slams

:20 Second Battle Rope Sprint or :20 Seconds Lumberjack Squats

Rest 90 Seconds


Set 3: 6 Bent Over Rows (As Heavy As possible - Ramping)

As Close Grip Many Bench Presses As Possible @ 90% Of your 1RM (Goal is at least 2)

6 Medicine Ball Slams

:20 Second Battle Rope Sprint or :20 Seconds Lumberjack Squats


TECHNIQUE GIANT SET - At the top of every minute for 10 minutes

Perform 2-3 Strict Presses at 65% of your 1 Rep Maximum

4 Fat Grip Single Arm Dumbbell Rows (Each Side)

Be as explosive as possible every single rep. The remainder of the minute is your rest.


CONDITIONING - Run the Rack With Dumbbell Squeeze Presses

Start out with the heaviest Dumbbells you think you can complete 8 Squeeze Presses With

Immediately re-rack them and grab the next LOWER pair.

Complete 8 More Reps or Go to Failure before grabbing the next Dumbbells. 

Continue to do this until you have run the rack.

_______________________________________________________________________

NEVERsate@Gmail.com                -dieEMPTY-