06.26.17 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

MONDAY, 26JUNE2017 - Work For Today
TESTING

STRENGTH - You Have 30 Minutes to Work up to a 1RM Deadlift of your Choice. (Conventional, Sumo, Axle, Block Pull, Trap Bar, Car Deadlift, Framer's Handle, Paused, Deficit, 18", 13" etc...) Choose one that you think you can excel at. 

Between Attempts, Complete:
1:00 Minute Weighted Plank
5 Burpee Box Jumps

VOLUME: Drop back to 80% of your top Set of the Day.
Set 1: As Many Deadlifts as Possible @ 80%
1:00 Minute Weighted Plank
5 Burpee Box Jumps

Set 2: 5 Deadlifts @ 80%
1:00 Minute Weighted Plank
5 Burpee Box Jumps

Set 3: 5 Deadlifts @ 80%
1:00 Minute Weighted Plank
5 Burpee Box Jumps

ASSISTANCE: Tabtas :20 Seconds Work / :10 Seconds Rest for 8 Rounds
Full 8 Rounds of Stiff Leg Deadlifts (Light Weight)
Rest 1 Minute
Full 8 Rounds of Barbell Rows (Light Weight)
Rest 1 Minute
Full 8 Rounds of Face Pulls (Light Weight)
Rest 1 Minute
_______________________________________________________________
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06.24.17 Work For Today

"To be a champion, I think you have to see the big picture. It's not about winning and losing; it's about every day hard work and about thriving on a challenge. It's about embracing the pain that you'll experience at the end of a race and not being afraid. I think people think too hard and get afraid of a certain challenge." --Summer Sanders

SATURDAY, 24JUNE2017 - Work For Today
Wave 3/Week 3/ Day 6

CONDITIONING - 3 Rounds
100 Foot Bear Walks
100 Foot Gator Walks
100 Foot Crab Walk
100 Foot Burpee Broad Jumps

STRONGMAN - OPEN GYM
_______________________________________________________________
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06.23.17 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, 23JUNE2017 - Work For Today
Wave 3/Week 3/Day 5 (Deload)

SPEED & CONDITIONING - 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps of
Front Squats @ 60% of Your 1RM
Bodyweight Man Makers
Barbell Roll-Outs
Run 400 Meters After Every EVEN Round. 

STRONGMAN - As Many Team Tire Flips As Possible in 7 Minutes
_______________________________________________________________
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06.21.17 Work For Today

"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

WEDNESDAY, 21JUNE2017 - Work For Today
Wave 3/Week 3/Day 3 (Deload)

CONDITIONING - As Many Burpee Pull-Ups As Possible in 7 Minutes

SPEED - At the Top of Every Minute for 10 Minutes, Complete
3 Overhead Presses (Implement of your Choice) @ 65% of your 1RM
12 Hollow Rocks

ASSISTANCE - 3 Rounds
8 Pendlay Rows (As Heavy As Possible)
Max Reps Close Grip Bench Press @ 60% of your 1RM
:30 Seconds Banded Face Pulls
:30 Seconds Battle Ropes

FINISHER - 20, 15, 10 Reps of
Pull-Ups
Z Presses (Barbell or Log)
200 Meter Sled Drag
_______________________________________________________________
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06.19.17 Work For Today

"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, 18JUNE2017 - Work For Today
Wave 3/Week 3/Day 1

STRONGMAN - At the Top of Every Minute for 10 Minutes
100 Foot Yoke Walk @ 65% of Your 1RM.  Work on your foot speed and turn efficiency. 

MINDSET - With A Partner of Equal Strength
*Load a Barbell With 60-65% of your 1RM.  
Partner A: 1 Deadlift
Partner B: Rest
Then Partner B Completes 1 Deadlift, while Partner A Rests.
Then Partner A Completes 2 Deadlifts, while partner B Rests.
...Continue this Pattern, adding reps every round, getting as far up the ladder as you can in 10 Minutes. The team that finishes with the highest Reps wins. 

ASSISTANCE - 4 Rounds
100 Foot Barbell Walking Lunges
:30 Seconds Reverse Hyper
:30 Seconds Glute Ham Raise
1:00 Minute Plank
_______________________________________________________________
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06.17.17 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, 06JUNE2017 - Work For Today
Wave 3.Week 3/Day 5

CONDITIONING - Tabatas
5 Rounds of:
:20 Seconds Max Reps Push-Ups
:10 Seconds Max Reps Tuck Jumps

Rest 1 Minute
:20 Seconds Max Reps Bear Crawl
:10 Seconds Max Reps Pull-Ups

STRONGMAN - OPEN GYM
________________________________________________________________
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06.16.17 Work For Today

"To be nobody - but yourself - in a world which is doing its best, night and day, to make you everybody else, means to fight the hardest battle which any human being can fight; and never stop fighting." --e. e. cummings

"We are what we repeatedly do. Excellence, then, is not an act, but a habit." --Aristotle

FRIDAY, 16JUNE2017 - Work For Today
Wave 3/Week 2/Day 5

CONDITIONING - As Many Rounds As Possible in 10 Minutes
12 Jumping Lunges
60 Meter Hill Sprint

STRENGTH 
5 Box Jumps Holding a Medicine Ball
5 Squats @70% of your 1RM
:30 Seconds Sledge Hammer Swings
:30 Seconds Static Hanging "L"Sit Holds

5 Box Jumps Holding a Medicine Ball
3 Squats @80% of your 1RM
:30 Seconds Sledge Hammer Swings
:30 Seconds Static Hanging "L"Sit Holds

5 Box Jumps Holding a Medicine Ball
As Many Squats As Possible @90% of your 1RM
:30 Seconds Sledge Hammer Swings
:30 Seconds Static Hanging "L"Sit Holds

STRONGMAN - At the Top of Every Minute for 10 Minutes
1 Atlas Stone to Shoulder (Heavier than you want to)
1 Burpee
2 Atlas Stone to Shoulder
2 Burpee

etc...
Do this 1, 2, 3, 4, 5, 5, 4, 3, 2, 1 Reps on the Clock
________________________________________________________________
NEVERsate@Gmail.com              -dieEMPTY- 

06.13.17 Work For Today

"There is a difference between interest and commitment. When you're interested in something, you do it only when it's convenient. When you're committed to something, you accept no excuses, only results." --Kenneth H. Blanchard

WEDNESDAY, 14JUNE2017 - Work For Today
Wave 3/Week 2/Day 3

STRONGMAN CONDITIONING - At the Top of Every Minute for 10 Minutes
3 Circus Dumbbell Clean & Presses - Each Side (Clean Every Rep). Then take the Remainder of the Minute to Rest.  The Faster you work, the More Rest you Get! 

STRENGTH 
10 Single Arm Dumbbell Rows (Each Side)
5 Log Clean & Presses @ 60% of your 1RM
15 "V" Sit-Ups
200 Meter Farmer's Carry

10 Single Arm Dumbbell Rows (Each Side)
5 Log Clean & Presses @ 70% of your 1RM
15 "V" Sit-Ups
200 Meter Farmer's Carry

10 Single Arm Dumbbell Rows (Each Side)
5 Log Clean & Presses @ 80% of your 1RM
15 "V" Sit-Ups
200 Meter Farmer's Carry

STRONGMAN - 10 Minutes to Work Up to a 1RM Keg Over Bar
44" Height For Women
52" Height For Men

Once you Have hit your top set of the Day, drop back to 70% and Complete 2 Rounds of As Many Reps as Possible in :60 Seconds. 
______________________________________________________________
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06.12.17 Work For Today

"A big problem that a lot of general fitness trainees have is that they're like grass. Now, grass is wonderful; it bends and sways and never breaks. It can survive a tornado very well. 

The oak tree on the other hand, doesn't do so well, because it looks at a tornado and says, 'Bring it!' Sometimes the oak tree survives and sometimes the tornado breaks it in half. Athletes are like oak tress. They don't bend. They either rise to the occasion or they break." --Dan John

MONDAY, 12JUNE2017 - Work For Today
Wave 3/Week 2/Day 1

STRENGTH
15 Kettlebell Swings
5 Deadlifts @ 70% of Your 1RM
10 Kettlebell Side Bends (Each Side)

15 Kettlebell Swings
5 Deadlifts @ 80% of Your 1RM
10 Kettlebell Side Bends (Each Side)

15 Kettlebell Swings
As Many Deadlifts As Possible @ 90% of Your 1RM
10 Kettlebell Side Bends (Each Side)

ASSISTANCE - 4 Rounds
:30 Seconds Max Reps Bulgarian Split Squats
:30 Seconds Max Reps Stiff Leg Deadlifts
:30 Seconds Max Reps Landmine Rows
:30 Seconds Rest

MINDSET - With A Partner of Similar Strength
Partner A: Double Overhand Axle Deadlift Hold
Partner B: Burpees
Each team must complete 100 Total Burpees.  Your partner can only perform said Burpees while the Axle is off the ground.  When your partner can no longer hold onto the axle, switch positions.  Continue vacillate positions until you reach 100 total Burpees.  Best time wins.
______________________________________________________________
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06.10.17 Work For Today

"If a man has a talent and cannot use it, he has failed. If he has a talent and uses only half of it, he has partly failed. If he has a talent and learns somehow to use the whole of it, he has gloriously succeeded, and won a satisfaction and a triumph few men ever know." --Tom Wolfe

IF YOU HAVE NOT CONTACTED ME ABOUT PARTICIPATING IN OUR MOCK MEET, DO SO IMMEDIATELY.  THERE WILL NOT BE ROOM FOR REGULAR OPEN GYM TOMORROW. 

Saturday, 10June2017 - Work For Today
Wave 3/Week 1/Day 6

MOCK MEET

EVENT 1: Circus Dumbbell - Max Reps in :60 Seconds

EVENT 2: Car Deadlift - Max Reps in :60 Seconds

EVENT 3: Keg Carry/Load Medley

EVENT 4: 100 Foot Yoke Carry

EVENT 5: Stone of Steel Over Bar - Max Reps in :60 Seconds

*It is going to be a crazy morning my friends...Get to the gym early if you want to warm-up.  We will be running this EXACTLY like the East Coast Most Powerful Show, so warm-ups and down time will be minimal. Let's have some fun and stay safe! 
______________________________________________________________
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06.09.17 Work For Today

"There is no chance, no destiny, no fate, that can hinder or control the firm resolve of a determined soul." --Ella Wheeler Wilcox

FRIDAY, 09JUNE2017 - Work For Today
Wave 3/Week 1/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

*IF YOU ARE DOING THE MOCK MEET ON SATURDAY, THEN YOUR WORKOUT ENDS HERE!!

STRENGTH - Squat of Your Choice
5 Squats @ 65%
8 Windshield Wipers (Each Side)
Run 200 Meters Holding a Medicine Ball

5 Squats @ 75%
8 Windshield Wipers (Each Side)
Run 200 Meters Holding a Medicine Ball

As Many Squats as Possible at 85% of your 1RM
8 Windshield Wipers (Each Side)
Run 200 Meters Holding a Medicine Ball
________________________________________________________________
NEVERsate@Gmail.com             -dieEMPTY-

06.07.17 Work For Today

"Be miserable. Or motivate yourself. Whatever has to be done, it's always your choice." --Wayne Dyer

WEDNESDAY, 07JUNE2017 - Work For Today
Wave 3/Week 1/Day 3

CONDITIONING - As Fast As Possible, In Teams of 3
75 Pull-Ups
150 Sit-Ups
200 Push-Ups
250 Squats
*You can switch out people as often as you would like, But Only One Athlete can be working at a time. 
You must complete ALL reps of ONE exercise before moving onto the next. 
Exercises must be completed in the Order listed.  
The above numbers are the COMBINED Total for your entire team. 

STRENGTH 
3 Weighted Chin-Ups
3 Overhead Presses @65% of your 1RM
10 Dragon Flags

3 Weighted Chin-Ups
3 Overhead Presses @70% of your 1RM
10 Dragon Flags

3 Weighted Chin-Ups
As Many Overhead Presses As Possible @75% of your 1RM
8 Barbell Roll-Outs

ASSISTANCE - 3 Rounds
Max Reps Viking Press or Trap Bar Overhead press
Max Reps Neutral Grip Dumbbell Bench Press
Max Reps Banded Tricep Extension
100 Meter Waiter's Walk (Each Side)
__________________________________________________________
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