10.12.18 Work For Today

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"Is security a Utopian goal or is it another word for rut?...Where would the world be if all men sought security and had not taken risks or gambled with their lives on the chance that, if they won, life would be different and richer?...We shall let the reader answer this question for himself: Who is the happiest man, he who has braved the storm of life and lived, or he who stayed on the shore and merely existed?" --Hunter S. Thompson

MONDAY, 12NOVEMBER2018 - Work For Today

Wave 3/Week 11/Day 1 


STRONGMAN CONDITIONING - With a Partner

3:00 Minutes Max Rounds of 50 Foot Farmer’s walk

1:00 Rest

3:00 Minutes Max Reps of Sandbag Over Bar

1:00 Rest

3:00 Minutes Max Rounds of Arm over Arm Sled Drag


STRONGMAN - At the Top of Every Minute For 10 Minutes

100 Foot Yoke Carry @ 55-60%

Plank for remainder of Minute if it is too easy.  Do not add weight! 


ENDURANCE - Load a Barbell, Axle or Trap Bar with 70% of your 1RM Deadlift

Minute 1: 2 Reps

Minute 2: 4 Reps

Minute 3: 6 Reps

…Continue to add 2 Reps each minute until you can no longer keep up with the clock.


ASSISTANCE FINISHER - 5 Rounds (10 Total Minutes)

:30 Seconds Pendlay Rows

:30 Seconds Rest

:30 Seconds Siff Leg Deadlifts

:30 Seconds Rest

:30 Seconds Toes To Bar

:30 Seconds Rest

________________________________________________________________________

NEVERsate@Gmail.com                    -dieEMPTY-

10.11.18 Work For Today

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"Champions are not the ones who always win races - champions are the ones who get out there and try. And try harder the next time. And even harder the next time. 'Champion' is a state of mind. They are devoted. They compete to best themselves as much if not more than they compete to best others. Champions are not just athletes." --Simon Sinek

SATURDAY, 10.NOVEMBER2018 - Work For Today

Wave 3/Week 10/Day 4


CONDITIONING - Get as Far As You Can in 12 Minutes - Inverted Rows if Necessary

1 Pull-Up / 2 Burpees / 3 Push-Ups / 4 Jumping Squats / 5 Kettlebell Snatches

2 Pull-Ups / 3 Burpees / 4 Push-Ups / 5 Jumping Squats / 6 Kettlebell Snatches

3 Pull-Ups / 4 Burpees / 5 Push-Ups / 6 Jumping Squats / 7 Kettlebell Snatches

…Continue to add 1 Rep each Round.  Get as Far as You can in 12 Minutes. Your Score is the Total number of COMPLETED rounds. 


BUILD - You Have a STRICT 15 Minutes to work up to 95%-100% of Your 1RM Bench Press. Once you are there, Drop back the weight and begin your rounds.  Use low reps, this is 1RM practice, not a warm-up.


STRENGTH - 15 Minute Time Cap (PULL THESE PERCENTAGES FROM YOUR TRUE 1RM’s.  Not what you just worked up to during the “Build” Phase. 


Round 1

6 Chest Supported or T-Bar Rows - (Heavy Weight)

As Many Bench Presses as possible @ 90% of Your 1RM (Goal 3+)

10 Glute Ham Raise Sit-Ups (Arms Above Head)

:30 Seconds Battle Ropes


Round 2

6 Chest Supported or T-Bar Rows - (Heavy Weight)

As Many Bench Presses as possible @ 85% of Your 1RM (Goal 4+)

10 Glute Ham Raise Sit-Ups Sit-Ups (Arms Above Head)

:30 Seconds Battle Ropes


Round 3

6 Chest Supported or T-Bar Rows - (Heavy Weight)

As Many Bench Presses as possible @ 80% of Your 1RM (Goal 5+)

10 Glute Ham Raise Sit-Ups Sit-Ups (Arms Above Head)

:30 Seconds Battle Ropes


ASSISTANCE FINISHER - 3 Rounds

:30 Seconds Single Arm DB Rows Left - Heavy - Use Straps if Necessary

:30 Seconds Single Arm DB Rows Right - Heavy - Use Straps if Necessary

1:00 Minute Rest

1:00 Minute Incline Bench Press (Moderate Weight) - Rest Pause Sets if Needed

1:00 Minute Rest

1:00 Minute Max Reps Deficit Push-Ups

1:00 Minute Rest

________________________________________________________________________

NEVERsate@Gmail.com                    -dieEMPTY-

10.09.18 Work For Today

"Don't ever, ever, believe anyone who tells you that you can just get by, by doing the easiest thing possible. Because there's always somebody behind you who really wants to do what you're doing. And they're going to work harder than you if you're not working hard." --Maria Bartiromo

FRIDAY, 09NOVEMBER2018 - Work For Today 

Wave 3/Week 10/Day 3


CONDITIONING - 3 Rounds or For 10 Minutes (Whichever comes First)

50 Foot Bear Walk Forward

50 Foot Bear Walk Backward

50 Foot Gator Walk Forward

50 Foot Gator Walk Backward

50 Foot Crab Walk Forward

50 Foot Crab Walk Backward


STRENGTH - SQUAT - TESTING

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 Attempts, Complete: 

20 Kettlebell Swings

:30 Second “L” Sit Hold


MINDSET FINISHER 

8 Rounds (4:00 Minutes)

:20 Seconds Good Mornings

:10 Seconds Explosive Box Squats


1:00 Minute Flutter Kicks as Rest


8 Rounds (4:00 Minutes)

:20 Seconds Bulgarian Split Squats

:10 Seconds Explosive Front Squats


1:00 Minute Flutter kicks 

________________________________________________________________________

NEVERsate@Gmail.com                    -dieEMPTY-


10.07.18 Work For Today

"All life demands struggle. Those who have everything given to them become lazy, selfish, and insensitive to the real values of life. The very striving and hard work that we so constantly try to avoid is the major building block in the person we are today." --Pope Paul VI

WEDNESDAY, 07NOVEMBER2018 - Work For Today

Wave 3/Week 10/Day 2


CONDITIONING - 5, 4, 3, 2, 1, Sprint

Burpee Pull-Ups (Break it up if you need to but no subs on this one - it’s a race)

Tire Flips


BUILD - You Have a STRICT 10 Minutes to work up to 80%-85% of Your 1RM Strict Overhead Press. Once you are there, Drop Back your Weight and begin your rounds. Use low reps, this is 1RM practice, not a warm-up.


STRENGTH - 20 Minute Time Cap (PULL THESE PERCENTAGES FROM YOUR TRUE 1RM’s.  Not what you just worked up to during the “Build” Phase.)


Round 1

3 Weighted Pull-Ups (as Heavy As Possible) - Use Bent Over Rows if Necessary

As Many “Z” Presses as possible @ 80% of Your 1RM (Goal 5+)

:30 Second Long Lever Low Tension Plank

:20 Seconds Sledge Hammer Swings

Round 2

3 Weighted Pull-Ups (as Heavy As Possible) - Use Bent Over Rows if Necessary

As Many “Z” Presses as possible @ 75% of Your 1RM (Goal 7+)

:30 Second Long Lever Low Tension Plank

:20 Seconds Sledge Hammer Swings

Round 3

3 Weighted Pull-Ups (as Heavy As Possible) - Use Bent Over Rows if Necessary

As Many “Z” Presses as possible @ 70% of Your 1RM (Goal 9+)

:30 Second Long Lever Low Tension Plank

:20 Seconds Sledge Hammer Swings


ASSISTANCE FINISHER - 3 Rounds

Load a Barbell with 40% of Your 1RM Strict Press

Complete Max Reps Strict Press Until Failure.

Immediately, Max Reps Push Press to Failure.

Immediately, Max Reps Strict Press with Light Dumbbells to Failure. 

Immediately Max Reps Floor Press (Same DB’s) until Failure.  

________________________________________________________________________

NEVERsate@Gmail.com                    -dieEMPTY-

11.05.18 Work For Today

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"Winners embrace hard work. They love the discipline of it, the trade-off they're making to win. Losers, on the other hand, see it as punishment. And that's the difference." --Lou Holtz

MONDAY, 05OCTOBER2018 - Work For Today

Wave 3/Week 10/Day 1


STRONGMAN CONDITIONING - At the Top of Every Minute for 10 Minutes

50 Foot Farmer’s Carry (Moderate to Heavy)

50 Foot Keg Carry (Moderately Heavy)


BUILD - You Have a STRICT 12 Minutes to work up to 90%-95% of Your 1RM Deadlift. Once you are there, Drop back the weight and begin your rounds. Use low reps, this is 1RM practice, not a warm-up. 


STRENGTH - 18 Minute Time Cap (PULL THESE PERCENTAGES FROM YOUR TRUE 1RM’s.  Not what you just worked up to during the “Build” Phase.)


Round 1

100 Foot Back Peddle Sled Drag

As Many Deadlifts as possible @ 85% of Your 1RM (Goal 4+) 

10 Dragon Flags

100 Foot Prowler Sprint

Round 2

100 Foot Back Peddle Sled Drag

As Many Deadlifts as possible @ 80% of Your 1RM (Goal 5+)

10 Dragon Flags

100 Foot Prowler Sprint

Round 3

100 Foot Back Peddle Sled Drag

As Many Deadlifts as possible @ 75% of Your 1RM (Goal 7+)

10 Dragon Flags

100 Foot Prowler Sprint


ASSISTANCE FINISHER - 5 Rounds

Once You Grab the Bar, Do Not Release it Until The Complex is Complete

6 Snatch Grip Deadlifts (Heavy)

10 Snatch Grip Shrugs 

:30 Seconds Snatch Grip Holds (Just standing and Holding)

Strict 1:00 Minute Rest


…If you Chose your Deadlift weight Correctly, this will be extremely taxing for your Back, Traps and Grip.  Manipulate the weight each Round to make it appropriate.

________________________________________________________________________

NEVERsate@Gmail.com                    -dieEMPTY-


11.03.18 Work For Today

"Excellence is an art won by training and habituation. We do not act rightly because we have virtue or excellence, but we rather have those because we have acted rightly. We are what we repeatedly do. Excellence, then, is not an act but a habit." --Aristotle

SATURDAY, 03NOVEMBER2018 - Work For Today

Wave 3/Week 9/Day 4 


CONDITIONING - Deck of Card Workout. Complete the Number of Reps Corresponding with the Number on the Card.  Face Cards = 10 Reps, Aces = 11. Jokers are a 2 Minute Plank. 


HEARTS: Sprawl Sumo Deadlift High Pulls

CLUBS: Jumping Lunges (Each Side)

DIAMONDS: Plate Touches

SPADES: “V” Sit-Ups 


STRENGTH - TESTING - BENCH PRESS

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.


Complete Between Attempts:

8 Bent Over Rows

8 Leg Raises


WIDOWMAKER - Load the Bar to 60% of Your 1RM Bench Press and complete as many Reps as possible in one set without re-racking the bar.  Your goal is between 15-20+ Reps.


ASSISTANCE FINISHER - Complete the Ladder With Moderate weight

10 Pendlay Rows

1 Floor Press

9 Pendlay Rows

2 Floor Presses

8 Pendlay Rows

3 Floor Presses

…Continue this pattern (Your Combined Reps will always Equal 11) until the Ladder is Complete. Do your best to Complete this is Less than 10 Minutes

________________________________________________________________________

NEVERsate@Gmail.com                  -dieEMPTY- 

11.02.18 Work For Today

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

02NOVEMBER2018 - Work For Today

Wave 3/Week 9/Day 3


BUILD - You Have a STRICT 10 Minutes to work up to 85%-90% of Your 1RM Squat. Once you are there, Drop Back your Weight and begin your rounds. Use low reps, this is 1RM practice, not a warm-up. 


STRENGTH - 20 Minute Time Cap (PULL THESE PERCENTAGES FROM YOUR TRUE 1RM’s.  Not what you just worked up to during the “Build” Phase.)

Round 1

5 Atlas Stone to Shoulder

As Many Squats as possible @ 80% of Your 1RM (Goal 5+)

:30 Seconds Hollow Rocks

Round 2

5 Atlas Stone to Shoulder

As Many Squats as possible @ 75% of Your 1RM (Goal 7+)

:30 Seconds Hollow Rocks

Round 3

5 Atlas Stone to Shoulder

As Many Squats as possible @ 70% of Your 1RM (Goal 9+)

:30 Seconds Hollow Rocks


ASSISTANCE FINISHER - (As Fast as Possible) 5, 4, 3, 2, 3, 4, 5 Reps of 

Tempo Squats @ 50% of Your 1RM (4 Seconds Down, 4 Second Pause, 4 Seconds Up)

Step-Ups (Each Side)

Lumberjack Squats x2 (i.e. 5 = 10 Reps, 4 = 8…)

:45 Second Wall Sit (At Parallel, Hands Above Head)


MINDSET - 10 Minutes With A Partner

Athlete A: Max Distance Keg/Stone/H-Stone/Sandbag (Your Choice). Go MUCH further than your legs want you to. This is where Character is built. 

Athlete B: Carry a Rubber Mat or Tire To Catch the Bail. Then you are up. 

Continue to switch positions (The Implement must remain moving) for 10 Minutes.

________________________________________________________________________

NEVERsate@Gmail.com           -dieEMPTY-

10.31.18 Work For Today

“The two most important days in your life are the day you are born and the day you find out why.” — Mark Twain

WEDNESDAY, 31OCTOBER2018 - HALLOWEEN

Wave 2/Week 9/Day 2 


CONDITIONING - 10 Rounds or 10 Minutes - Whichever comes First 

60 Foot Hill Sprint

5 Burpees


BUILD - You Have a STRICT 12 Minutes to work up to 90% of Your 1RM Strict LOG, AXLE or CIRCUS DUMBBELL Overhead Press. Once you are there, Drop Back your Weight and begin your rounds. Use low reps, this is 1RM practice, not a warm-up. 


STRENGTH - 18 Minute Time Cap (PULL THESE PERCENTAGES FROM YOUR TRUE 1RM’s.  Not what you just worked up to during the “Build” Phase.)

Round 1

8 Corner Barbell Rows (Grenade or Block Grips)

As Many Overhead Presses as possible @ 85% of Your 1RM (Goal 4+)

3 Barbell Crawls

3 Tire Flips/Jumps (Flip Tire, Jump in/Jump Out - Back to Flipping)

Round 2

8 Corner Barbell Rows (Grenade or Block Grips)

As Many Overhead Presses as possible @ 80% of Your 1RM (Goal 5+)

3 Barbell Crawls

3 Tire Flips/Jumps

Round 3

8 Corner Barbell Rows (Grenade or Block Grips)

As Many Overhead Presses as possible @ 75% of Your 1RM (Goal 9+)

3 Barbell Crawls

3 Tire Flips/Jumps


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)

15 Pin Presses From EYE LEVEL 

15 Lying Rear Delt Raises 

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

10 Pin Presses From EYE LEVEL 

10 Lying Rear Delt Raises 

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

________________________________________________________________________

NEVERsate@Gmail.com                -dieEMPTY- 

10.29.18 Work For Today

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"You've grown stronger here than I ever could have imagined. The only way to know how strong, is to keep testing your limits." - Jor-El, Man of Steel

MONDAY, 29OCTOBER2018 - Work For Today

Wave 3/Week 9/Day 1


CONDITIONING - As Many Rounds As Possible in 10 Minutes

Max Distance Burpee Broad Jump (Try to beat it Every Round)

50 Foot Bear walk 

5 Pull-Ups

8 Explosive Banded Good Mornings


BUILD - You Have a STRICT 15 Minutes to work up to 90%-95% Of Your 1RM Deadlift. Then Jump Into Your Reps.


STRENGTH - 15 Minute Time Cap (PULL THESE PERCENTAGES FROM YOUR TRUE 1RM’s.  Not what you just worked up to during the “Build” Phase.) 

Round 1

4 Keg Over Bar (Moderate Weight - Stay Explosive)

As Many Deadlifts as possible @ 90% of Your 1RM (Goal 3+)

5 Hanging Rainbows (Each Side)

Round 2

4 Keg Over Bar (Moderate Weight - Stay Explosive)

As Many Deadlifts as possible @ 85% of Your 1RM (Goal 4+)

5 Hanging Rainbows (Each Side)

Round 3

4 Keg Over Bar (Moderate Weight - Stay Explosive)

As Many Deadlifts as possible @ 80% of Your 1RM (Goal 5+)

5 Hanging Rainbows (Each Side)


ASSISTANCE FINISHER - 5 Rounds (10 Total Minutes)

:30 Seconds Sumo Deadlifts (Moderate Weight)

:30 Seconds Max Front Squats @ 50% of Your 1RM

:30 Seconds Bent Over Rows 

:30 Seconds Rest

________________________________________________________________________

NEVERsate@Gmail.com                  -dieEMPTY-


10.28.18 Work For Today

 Come Support Miles At His First Powerlifting Meet Today!

Come Support Miles At His First Powerlifting Meet Today!

"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, make them." --George Bernard Shaw

SATURDAY, 28OCTOBER2018 - Work For Today

Wave 2/Week 8/Day 4


CONDITIONING - At the Top of Every Minute 

Minute 1: 1 Pull-Up/ 2 Burpees/ 3 Kettlebell Swings/ 4 Jumping Lunges (Each Side)

Minute 2: 2 Pull-Up/ 3 Burpees/ 4 Kettlebell Swings/ 5 Jumping Lunges (Each Side)

Minute 3: 3 Pull-Up/ 4 Burpees/ 5 Kettlebell Swings/ 6 Jumping Lunges (Each Side)

Minute 4: 4 Pull-Up/ 5 Burpees/ 6 Kettlebell Swings/ 7 Jumping Lunges (Each Side)

Minute 5: 5 Pull-Up/ 6 Burpees/ 7 Kettlebell Swings/ 8 Jumping Lunges (Each Side)

Minute 6: 6 Pull-Up/ 7 Burpees/ 8 Kettlebell Swings/ 9 Jumping Lunges (Each Side)

Minute 7: 7 Pull-Up/ 8 Burpees/ 9 Kettlebell Swings/ 10 Jumping Lunges (Each Side)

Minute 8: 8 Pull-Up/ 9 Burpees/ 10 Kettlebell Swings/ 11 Jumping Lunges (Each Side)

… If you want more, work your way Back Down! 


BUILD - You Have a STRICT 10 Minutes to work up to 75%-80% of Your 1RM Close Grip Bench Press Press. Once you are there, Drop Back your Weight and begin your rounds. Use low reps, this is 1RM practice, not a warm-up. 


STRENGTH - 20 Minute Time Cap (PULL THESE PERCENTAGES FROM YOUR TRUE 1RM’s.  Not what you just worked up to during the “Build” Phase.)


Round 1

10 Yates Rows (Heavy As Possible)

As Many Bench Press Presses as possible @ 75% of Your 1RM (Goal 7+)

3 Turkish Get-Ups (Each Side)


Round 2

10 Yates Rows (Heavy As Possible)

As Many Bench Press Presses as possible @ 70% of Your 1RM (Goal 9+)

3 Turkish Get-Ups (Each Side)

Round 3

10 Yates Rows (Heavy As Possible)

As Many Bench Press Presses as possible @ 65% of Your 1RM (Goal 11+)

3 Turkish Get-Ups (Each Side)


ENDURANCE - Load A Bar to 40% of Your 1RM Close Grip Bench Press And Set a Clock. 

Minute 1: 2 Close Grip Bench Presses

Minute 2: 4 Close Grip Bench Presses 

Minute 3: 6 Close Grip Bench Presses

…Continue to add 2 Reps every Minute Until You can no Longer Keep up with the Clock.


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 Dumbbell Floor Presses 

Station 2: Max Reps Single Arm Dumbbell Rows (:20 Seconds Each Side)

Station 3: Max Reps Dips (Bench Dips if Necessary)

Station 4: Max Reps Neutral Grip Standing Strict Press

Station 5: 1 Minute Rest

________________________________________________________________________

NEVERsate@Gmail.com -dieEMPTY-

10.26.18 Work For Today

"Until one is committed, there is hesitancy, the chance to draw back, always ineffectiveness. Concerning all acts of initiative (and creation), there is one elementary truth, the ignorance of which kills countless ideas and splendid plans: that the moment one definitely commits one-self, then providence moves too. All sorts of things occur to help one that would never otherwise have occurred. A whole stream of events issues from the decision, raising in one's favor all manner of unforeseen incidents and meetings and material assistance, which no man could have dreamed would have come his way. Whatever you can do or dream you can, begin it. Boldness has genius, power and magic in it. Begin it now." --William Hutchison Murray

FRIDAY, 26OCTOBER2018 - Work For Today

Wave 2/Week 8/Day 3


CONDITIONING - Sprint for 7 Minutes

8 Curtis P’s

8 Pull-Ups

8 Stone Extensions

7 Curtis P’s

7 Pull-Ups

7 Stone Extensions

6 Curtis P’s 

6 Pull-Ups

6 Stone Extensions

…Continue to DROP Reps until Your 7 Minutes Expires. Try to Beat the Clock. Your Score is the total amount of completed Rounds or a time if you are brave enough. 


**Curtis P = Every Reps Starts from the Floor. Clean the Bar to front rack. Lunge Left. Lunge Right. Overhead press.  Return the bar to the floor. 


BUILD - You Have a STRICT 15 Minutes to work up to 85%-90% of Your 1RM Squat. Once you are there, Drop back the weight and begin your rounds. Use low reps, this is 1RM practice, not a warm-up. 


STRENGTH - 15 Minute Time Cap (PULL THESE PERCENTAGES FROM YOUR TRUE 1RM’s.  Not what you just worked up to during the “Build” Phase.) 

Round 1

5 Dumbbell Step-Ups (Each Side) - Light Weight - Explosive

As Many Squats as possible @ 85% of Your 1RM (Goal 4+)

10 Glute Ham Raises, Reverse Hyper or 45 Degree Back Raise

6 Burpee Box Jumps

Round 2

5 Dumbbell Step-Ups (Each Side) - Light Weight - Explosive

As Many Squats as possible @ 80% of Your 1RM (Goal 5+)

10 Glute Ham Raises, Reverse Hyper or 45 Degree Back Raise

6 Burpee Box Jumps

Round 3

5 Dumbbell Step-Ups (Each Side) - Light Weight - Explosive

As Many Squats as possible @ 75% of Your 1RM (Goal 7+)

10 Glute Ham Raises, Reverse Hyper or 45 Degree Back Raise

6 Burpee Box Jumps


ASSISTANCE FINISHER - “Bring Sally Up” Squats  @ 30% of Your 1RM. 

Find the Song, “Flower” by Moby.  Hit play and then follow the lyrics. Every time it says bring Sally Up - Stand.  Every time it Says, Bring Sally Down, Drop into the hole and stay there until you can called to stand.  You can also lighten up the load and do front squats if You so Choose...

________________________________________________________________________

NEVERsate@Gmail.com              -dieEMPTY-

10.24.18 Work For Today

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"Self pity is the worst possible emotion anyone can have. And the most destructive. -- Self pity will destroy relationships, it'll destroy anything that's good, it will fulfill all the prophecies it makes and leave only itself.  It's so simple to imagine that one is hard done by, and that things are unfair, and that one is underappreciated, and that if only one had had a chance at this, only one had had a chance at that, things would have gone better, you would be happier if only this, that one is unlucky. All those things. And some of them may well even be true. But, to pity oneself as a result of them is to do oneself an enormous disservice." --Stephen Fry

WEDNESDAY, 24OCTOBER2018 - Work For Today

Wave 2/Week 8/Day 2


STRONGMAN CONDITIONING - Until you Can’t Feel Feelings anymore…

50 Foot Tire Flip

50 foot Sled Drag Forward

50 Foot Sled Drag (Back Peddle)

100 Foot Keg Carry @ Bodyweight


BUILD - You Have a STRICT 15 Minutes to work up to 90%-95% of Your 1RM Push Press or Jerk (Not Split Jerk). Use any Implant you want but think about upcoming comps! Once you are there, Drop back the weight and begin your rounds.  


STRENGTH - 15 Minute Time Cap (PULL THESE PERCENTAGES FROM YOUR TRUE 1RM’s.  Not what you just worked up to during the “Build” Phase.) 

Round 1

50 Foot Arm over Arm Sled Drag or Rope Climb (Your Choice)

As Many Push Presses as possible @ 90% of Your 1RM (Goal 3+)

6 Hanging oblique Leg Raises (Each Side)

:20 Seconds SledgeHammer Swings

Round 2

50 Foot Arm over Arm Sled Drag or Rope Climb (Your Choice)

As Many Push Presses as possible @ 85% of Your 1RM (Goal 4+)

6 Hanging oblique Leg Raises (Each Side)

:20 Seconds SledgeHammer Swings

Round 3

50 Foot Arm over Arm Sled Drag or Rope Climb (Your Choice)

As Many Push Presses as possible @ 80% of Your 1RM (Goal 5+)

6 Hanging oblique Leg Raises (Each Side)

:20 Seconds SledgeHammer Swings


ASSISTANCE FINISHER - 3 Rounds

Max Reps Close Grip Push-Ups on Dumbbells

1 Unstable BB Waiter Walk*

2:00 Minute Plank while laughing at your friends shake around. 


*Unstable Barbell Waiters Walks (Weights Suspended From Bands)

Perform 5 Strict Presses with the unstable bar.  On Last press, stay at Lockout.

Walk 5 Steps With bar in Waiter’s Walk Position

5 More Strict Presses

Walk 5 Steps With bar in Waiter’s Walk Position

5 More Strict Presses 

Waiter’s walk the bar back to the rack you started at. 

________________________________________________________________________

NEVERsate@Gmail.com                 -dieEMPTY-