10.18.17 Work For Today

But I firmly believe that any man's finest hour, his greatest fulfillment of all he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle - victorious.  -Vince Lombardi

WEDNESDAY, 18OCTOBER2017 - Work For Today
Wave 1/Week 3/Day 3

CONDITIONING - As Fast As Possible
30 Reps. Keg Ground to Overhead. 

STRENGTH - Overhead Focus (Speed & Endurance) 
Set 1: 12 Chin-Ups or Inverted Rows
12 Log Clean & Presses Presses @ 55% Of your 1RM
:30 Seconds Hanging “L” Sit Holds
:60 Seconds Flutter Kicks
30 Double Unders or 90 Regular Rope Jumps

Set 2: 10 Chin-Ups or Inverted Rows
10 Log Clean & Presses @ 65% Of your 1RM
:30 Seconds Hanging “L” Sit Holds
:60 Seconds Flutter Kicks
30 Double Unders or 90 Regular Rope Jumps

Set 3: 8 Chin-Ups or Inverted Rows
As Many Log Clean & Presses As Possible @ 75% Of your 1RM (Goal is at least 8)
:30 Seconds Hanging “L” Sit Holds
:60 Seconds Flutter Kicks
30 Double Unders or 90 Regular Rope Jumps

ASSISTANCE - 3 Rounds
Max Reps Log Viper Presses
Max Reps Dips
Max Reps Banded Tricep Extensions

MINDSET - Tabata Z Presses
____________________________________________________________
NEVERsate@Gmail.com                   -dieEMPTY- 

10.16.17 Work For Today

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"People who are unable to motivate themselves must be content with mediocrity, no matter how impressive their other talents." -Andrew Carnegie

MONDAY, 16OCTOBER2017 - Work For Today
Wave 1/Week 3/Day 1

STRONGMAN CONDITIONING - In Teams of 4 for 10 Minutes
2 Athletes will Sprint 60 Feet to the Start.
Then, Flip a Tire 60 Feet, 
then Drop into the plank position & Hold it until the other 2 Members of your team complete their set. Continue to Switch Positions for 10 Minutes.

STRENGTH - Deadlift Focus (Power)
Set 1: 8 Explosive Good Mornings (With a Band)
8 Deadlifts @ 65% Of your 1RM
15 “V” Sit-Ups
Rest 90 Seconds and get right back to your Deadlifts 

Set 2: 8 Explosive Good Mornings (With a Band)
6 Deadlifts @ 75% Of your 1RM
15 “V” Sit-Ups
:90 Seconds Rest

Set 3: 8 Explosive Good Mornings (With a Band)
As Many Deadlifts As Possible @ 85% Of your 1RM (Goal is at least 4)
15 “V” Sit-Ups
:90 Seconds Rest

ASSISTANCE - 3 Rounds of the Following Giant Set
8 Stiff Leg Deadlifts (As heavy As possible - Ramping)
:30 Seconds Reverse Hyper or Weighted Back Extension
8 Good Mornings with Safety Pins Set to the Start of Deadlift Height

STRONGMAN - At the Top of Every Minute  (Load the Bar with 70% of your 1RM)
Minute 1: 2 Deadlifts
Minute 2: 4 Deadlifts
Minute 3: 6 Deadlifts
…Continue to add 2 Reps Every Minute until you can no longer keep up with the Clock.
____________________________________________________________
NEVERsate@Gmail.com                   -dieEMPTY- 

10.14.17 Work For Today

"People living deeply have no fear of death." -Anais Nin

SATURDAY, 14OCTOBER2017 - Work For Today
Wave 1/Week 2/Day 6

TEAM CONDITIONING - In Teams of 4
As As Team, you must complete ALL reps of one exercise before moving onto the next. Only one Athlete can be moving at a time. 
100 Pull-Ups
150 Push-Ups
200 Sit-Ups
250 Squats
100 Burpees

STRENGTH - Bench Focus (Speed & Endurance) 
Set 1: 12 Single Arm Landmine Rows (Each Side) 
12 Bench Presses @ 55% Of your 1RM
10 Toes to Bar
10 Bodyweight ManMakers
Rest 90 Seconds and get right back to your Bench 

Set 2: 10 Single Arm Landmine Rows (Each Side)
10 Bench Presses @ 65% Of your 1RM
10 Toes to Bar
10 Bodyweight ManMakers
:90 Seconds Rest

Set 3: 8 Single Arm Landmine Rows (Each Side)
As Many Bench Presses As Possible @ 75% Of your 1RM (Goal is at least 8)
10 Toes to Bar
10 Bodyweight ManMakers
:90 Seconds Rest

ASSISTANCE - 4 Rounds of the Following Giant Set
12 Dumbbell Rows - each side
8 Close Grip Bench Presses
12 Dumbbell Floor Presses
:90 Seconds Rest

STRONGMAN - OPEN GYM Until 11:30
____________________________________________________________
NEVERsate@Gmail.com                   -dieEMPTY- 

10.13.17 Work For Today

"A creative man is motivated by the desire to achieve, not by the desire to beat others." -Ayn Rand

FRIDAY, 13OCTOBER2017 - Work For Today

CONDITIONING - 10 Rounds
:30 Seconds Multi Directional Sprints
:30 Seconds Rest

STRENGTH - Squat Focus (Power)
Set 1: 8 Burpee Broad Jumps
8 SSB Squats @ 65% Of your 1RM
:30 Seconds Hollow Rocks
:30 Seconds Battle Ropes
Rest 90 Seconds and get right back to your Squats 

Set 2: 8 Burpee Broad Jumps
6 SSB Squats @ 75% Of your 1RM
:30 Seconds Hollow Rocks
:30 Seconds Battle Ropes
:90 Seconds Rest

Set 3: 8 Burpee Broad Jumps
As Many SSB Squats As Possible @ 85% Of your 1RM (Goal is at least 4)
:30 Seconds Hollow Rocks
:30 Seconds Battle Ropes
:90 Seconds Rest

STRONGMAN - 2 Rounds of the Following Stone Series with a Partner
5 Stones Increasing in Weight
44" Bar Height for Both Men and Women
...You and your partner choose which stones you want to load. 
At the Command of "Go".
Athlete A will Load the Stone while Athlete B Catches.
immediately Athlete A Moves onto their second Stone while Athlete B Loads their first. 
So "B" Chases "A". Time Stops when the last individual loads the Stone.
Fastest Time Wins. 
_______________________________________________________________
NEVERsate@Gmail.com               -dieEMPTY-

10.11.17 Work For Today

"The world breaks everyone, and afterward, some are strong at the broken places."         -Ernest Hemingway

CONDITIONING - At the Top of every Minute for 10 Minutes
120 Foot Sandbag Carry

STRENGTH - Overhead Focus (Hypertrophy) 
Set 1: 10 Wide Grip Pull-Ups (Weighted if possible)
10 Circus Dumbbell Clean & Presses @ 60% Of your 1RM (Clean Every Rep)
6 Glute Ham Raise Halos (Each Side)
5 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)
8 Circus Dumbbell & Presses @ 70% Of your 1RM
6 Glute Ham Raise Halos (Each Side)
5 Turkish Get-Ups (Each Side)
:90 Seconds Rest

Set 3: 6 Wide Grip Pull-Ups (Weighted if possible)
As Many Circu Dumbbell Clean & Presses As Possible @ 80% Of your 1RM (Goal is at least 6)
6 Glute Ham Raise Halos (Each Side)
5 Turkish Get-Ups (Each Side)
:90 Seconds Rest

ASSISTANCE - 4 Rounds of the Following Giant Set
100 Foot Waiter’s Walk (Left Side) - Use a Yoke or Bottom’s Up Kettlebells.
10 Standing Strict Trap Bar Presses
100 Foot Waiter’s Walk (Right Side) - Use a Yoke or Bottom’s Up Kettlebells.
10 Standing Strict Trap Bar Presses***No Rest between exercises.  Take :90 Seconds Rest after you have finished all 3 and get right back to it.

MINDSET - Handstand Hold for time - Your Goal is at least 2:00 Minutes....BRUTAL...
______________________________________________________________
NEVERsate@Gmail.com            -dieEMPTY-

10.09.17 Work For Today

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"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

MONDAY, 09OCTOBER2017 - Work For Today
Wave 1/Week 2/Day 1

CONDITIONING - 3:00 Minutes Work / 1:00 Minute Rest for 3 Rounds
4 Suitcase Deadlifts (Left Side)
4 Burpee Lateral Jumps
4 Suitcase Deadlifts (Right Side)
4 Grenade Pull-Ups or 8 Inverted Rows
120 Foot Prowler Sprint
...Get as Far as you can in 3:00 Minutes. If you finish, go right back to the top. When your 3:00 Minutes expires, pause where you are and take your 1:00 Minute Rest. Once your rest is done, pick back up EXACTLY where you left off.

STRENGTH - Deadlift Focus (Speed & Endurance) 
Set 1: 12 Frame Deadlifts @ 55% Of your 1RM
12 Glute Ham Raise Sit-Ups
:30 Seconds Kettlebell or Dumbbell Swings
Rest 90 Seconds and get right back to your Deadlifts 

Set 2: 10 Frame Deadlifts @ 65% Of your 1RM
12 Glute Ham Raise Sit-Ups
:30 Seconds Kettlebell or Dumbbell Swings
:90 Seconds Rest

Set 3: As Many Frame Deadlifts As Possible @ 75% Of your 1RM (Goal is at least 8)
12 Glute Ham Raise Sit-Ups
:30 Seconds Kettlebell or Dumbbell Swings
:90 Seconds Rest

STRONGMAN - 1-2 Rounds of the Following Deadlift Medley
1 Axle Deadlift @ 2x Bodyweight
1 Deadlift @ 2.5x Bodyweight
As many Farmer's Handle Deadlifts as possible @ 3x Bodyweight.
:60 Second ime Limit, Down Commands for each lift.
______________________________________________________________
NEVERsate@Gmail.com            -dieEMPTY-

10.07.17 Work For Today

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"The spirit, the will to win, and the will to excel are the things that endure. These qualities are so much more important than the events that occur." -Vince Lombardi

SATURDAY, 07OCTOBER2017 - Work For Today
Wave 1/Week 1/Day 6

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 - Bench Focus (Hypertrophy) 
Set 1: 10 Bent Over Rows (As Heavy As possible - Ramping)
10 Bench Presses @ 60% Of your 1RM
10 Dragon Flags
8 Kettlebell or Dumbbell Windmills (Each Side)
Rest 90 Seconds and get right back to your Bench  

Set 2: 8 Bent Over Rows (As Heavy As possible - Ramping)
8 Bench Presses @ 70% Of your 1RM
10 Dragon Flags
8 Kettlebell or Dumbbell Windmills (Each Side)
:90 Seconds Rest

Set 3: 6 Bent Over Rows (As Heavy As possible - Ramping)
As Many Bench Presses As Possible @ 80% Of your 1RM (Goal is at least 6)
10 Dragon Flags
8 Kettlebell or Dumbbell Windmills (Each Side)
:90 Seconds Rest

ASSISTANCE - 4 Rounds of the Following Giant Set
15 Neutral Grip Dumbbell Bench Presses (As Heavy As Possible - Ramping)
15 Dips (Bench Dips if Necessary)
20 Band or Cable Trice Extensions (As Heavy As Possible)
***No Rest between exercises.  Take :90 Seconds Rest after you have finished all 3 and get right back to it.

STRONGMAN - OPEN GYM UNTIL 11:30! 
______________________________________________________________
NEVERsate@Gmail.com            -dieEMPTY-

10.06.17 Work For Today

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"The question isn't who is going to let me; it's who is going to stop me." - Ayn Rand

FRIDAY, 06OCTOBER2017 - Work For Today
Wave 1/Week 1/Day 5

CONDITIONING - As Many Rounds As possible in 7 Minutes
5 Pull-Ups
10 Push-Ups
15 Squats

STRENGTH - Squat Focus (Speed & Endurance) 
Set 1: 12 Front Squats @ 55% Of your 1RM
12 Standing Banded Crunches
8 Box Jumps
Rest 90 Seconds and get right back to your Squats 

Set 2: 10 Front Squats @ 65% Of your 1RM
12 Standing Banded Crunches
8 Box Jumps
:90 Seconds Rest

Set 3: As Many Front Squats As Possible @ 75% Of your 1RM (Goal is at least 8)
12 Standing Banded Crunches
8 Box Jumps
:90 Seconds Rest

ASSISTANCE - 3 Rounds of the Following Giant Set
12 Good Mornings (As Heavy As Possible - Ramping)
12 Glute Ham Raises or Other Leg Curl
20 Dumbbell Walking Lunges (As Heavy As Possible)
***No Rest between exercises.  Take :90 Seconds Rest after you have finished all 3 and get right back to it.

MINDSET - 4 Rounds
1:00 Minute Heavy Bag Work (Flat Out)
20 Squats
20 Lunges
20 Jumping Lunges
20 Jumping Squats
______________________________________________________________
NEVERsate@Gmail.com            -dieEMPTY-

10.04.17 Work For Today

"The Difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack of will." -Vince Lombardi

WEDNESDAY, 04OCTOBER2017 - Work For Today
Wave 1/Week 1/Day 3

CONDITIONING - 15, 12, 10 Reps of
Pull-Ups or Inverted Rows
Dips or Bench Dips
Run 400 Meters

STRENGTH - Overhead Focus (Power)
Set 1: 8 Weighted Pull-Ups (As Heavy As possible - Ramping)
8 Continental Clean&  Presses (1 Clean & Press Away) @ 65% Of your 1RM
8 Windshield Wipers (Each Side)
Rest 90 Seconds and get right back to your Presses 

Set 2: 6 Weighted pull-Ups (As Heavy As possible - Ramping)
6 Continental Clean&  Presses (1 Clean & Press Away) @ 75% Of your 1RM
8 Windshield Wipers (Each Side)
:90 Seconds Rest

Set 3: 6 Weighted pull-Ups (As Heavy As possible - Ramping)
As Many Continental Clean&  Presses (1 Clean & Press Away) As Possible @ 85% Of your 1RM (Goal is at least 4)
8 Windshield Wipers (Each Side)
:90 Seconds Rest

ASSISTANCE - 4 Rounds
:30 Seconds “Z” Presses
:30 Seconds Lateral Raises
:30 Seconds Face Pulls
:30 Seconds Rest

STRONGMAN - At the Top of Every Minute for 10 Minutes 100 Foot Hussefeld Stone/Keg/or Sandbag  Carry @ 80% of your 1RM
_________________________________________________________________
NEVERsate@Gmail.com             -dieEMPTY-

10.02.17 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, 02SEPTEMBER2017 - Work For Today
Wave 1/Week 1/Day 1

STRENGTH - Deadlift Focus (Hypertrophy) 
Set 1: 10 Deadlifts @ 60% Of your 1RM
10 Hanging Leg Raises
8 Kettlebell or Dumbbell Snatches (Each Side)
Rest 90 Seconds and get right back to your Deadlifts 

Set 2: 8 Deadlifts @ 70% Of your 1RM
10 Hanging Leg Raises
8 Kettlebell or Dumbbell Snatches (Each Side)
:90 Seconds Rest

Set 3: As Many Deadlifts As Possible @ 80% Of your 1RM (Goal is at least 6)
10 Hanging Leg Raises
8 Kettlebell or Dumbbell Snatches (Each Side)
:90 Seconds Rest

ASSISTANCE - 3 Rounds of the Following Giant Set
16 Rack Deadlifts (Just above the Knee - As Heavy As possible)
14 Krock Rows (Each Side)
10 Hanging Leg Raises
***No Rest between exercises.  Take :90 Seconds Rest after you have finished all 3 and get right back to it.

MINDSET - Last man Standing Kettlebell Challenge
______________________________________________________________
NEVERsate@Gmail.com            -dieEMPTY- 

09.30.17 Work For Today

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"The question isn't who is going to let me; it's who is going to stop me." - Ayn Rand

SATURDAY, 30SEPTEMBER2017 - Work For Today
TESTING

CONDITIONING - Tabatas (:20 Seconds Work/:10 Seconds Rest for 8 Rounds or 4:00 Total minutes) Complete ALL Reps of one Exercises before moving onto the next

8 Rounds (4:00Minutes) - Medicine Ball Squat Jumps
Rest 1 Minute
8 Rounds (4:00Minutes) - Bodyweight ManMakers
Rest 1 Minute
8 Rounds (4:00Minutes) - Lumberjack Squats
Rest 1 Minute
8 Rounds (4:00Minutes) - Deficit Push-Ups (Rest in Plank Position)
Rest 1 Minute

STRENGTH - Bench Press Focus (Power)
Set 1: 5 Pendlay Rows (As heavy As possible - Ramping)
5 Bench Presses @ 75% Of your 1RM
1:00 Minute Flutter Kicks
Rest 90 Seconds and get right back to your Bench 

Set 2: 5 Pendlay Rows (As heavy As possible - Ramping)
3 Bench Presses @ 85% Of your 1RM
1:00 Minute Flutter Kicks
:90 Seconds Rest

Set 3: 5 Pendlay Rows (As heavy As possible - Ramping)
As Many Bench Presses As Possible @ 95% Of your 1RM (Goal is at least 1)
1:00 Minute Flutter Kicks
:90 Seconds Rest

WIDOWMAKER - Drop the Weight on the Bar back to 70% and Complete As Many Bench Presses As Possible in one Set. Your goal is 15-20 Reps. No Re-racking the Bar

ASSISTANCE - 4 Rounds of the Following Giant Set
5 Seal Rows or Chest Supported Rows (As Heavy As Possible - Ramping)
5 incline Bench Presses (As Heavy As Possible - Ramping)
20 Straight Arm Band Lat Pull-Downs
:90 Seconds Rest

STRONGMAN - OPEN GYM - Work Your Contests Events
______________________________________________________________
NEVERsate@Gmail.com            -dieEMPTY- 

09.28.17 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

FRIDAY, 28SEPTEMBER2017 - Work For Today
TESTING

CONDITIONING - For 8 Minutes
Odd Minutes: Max Reps Burpee Bar Touches
Even Minutes: Max Reps DB/BB or PVC Walking Lunges

STRENGTH - It's the Last day of the Program, so you can PR in anything you want. But we will be running it in this Fashion:

Move 10,000 lbs with Single Reps in as little about of time as possible. 
Choose a Squat Variation
A Strongman Variation
Another Strongman Variation
...Add weight every round until you work up to a PR for the Day on All 3 Lifts. You may want to choose something you have never done before.  Just have fun.   

An Example Round would be:
Duffalo Bar Squat @ 500lbs
50 Foot Yoke Carry @ 700lbs
Tire Flip @ 500lbs
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TOTAL: 1,700lbs Moved that round. Then you would add weight and go again. Find some new PRs, Have some fun, and Move some heavy things... 
______________________________________________________________
NEVERsate@Gmail.com            -dieEMPTY-