12.10.18 Work For Today

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"When [what you are deeply passionate about, what you can become best in the world at and what drives your economic engine] come together, not only does your work move toward greatness, but so does your life. For, in the end, it is impossible to have a great life unless it is a meaningful life.  And it is very difficult to have a meaningful life without meaningful work.  Perhaps, then, you might gain that rare tranquility that comes from knowing that you've had a hand in creating something of intrinsic excellence that makes a contribution.  Indeed, you might even gain that deepest of all satisfactions: knowing that your short time here on this earth has been well spent, and that it mattered." --James C. Collins

MONDAY, 10DECEMBER2018 - Work For Today

Wave 1/Week 3/Day 1


CONDITIONING - For 6 Minutes

:30 Seconds Directional Sprints

:30 Seconds Rest

***If the Coach says, "Forward", Sprint Forward.  If they say "Back", Back Peddle.  If they say "Left" or "Right" that shuffle that direction sideways.  If They say "Drop", Touch your chest to the floor and get right back up. 


STRENGTH - Deadlift Focus (Power)

Set 1: 8 Tire Fips

8 Pause Deadlifts @ 65% Of your 1RM (Pause 2” Off Ground)

15 “V” Sit-Ups

Rest 90 Seconds and get right back to your Deadlifts 

Set 2: 6 Tire Fips

6 Pause Deadlifts @ 75% Of your 1RM

15 “V” Sit-Ups

:90 Seconds Rest

Set 3: 4 Tire Fips

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

15 “V” Sit-Ups

:90 Seconds Rest


STRONGMAN - 10 Rounds

At the Top of Every Minute, Complete a 50 Foot Yoke Walk @ 80% of your 1RM


ASSISTANCE FINISHER - 5 Rounds (10 Total Minutes)

:30 Seconds Max Front Squats @ 40% of Your 1RM

:30 Seconds Stiff Leg Deadlifts (Same weight as Front Squat)

:30 Seconds Deadlift Rows  (Same weight as Front Squat)

:30 Seconds Rest

______________________________________________________________________

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12.08.18 Work For today

"Once a musician has enough ability to get into a top music school, the thing that distinguishes one performer from another is how hard he or she works. That's it. And what's more, the people at the very top don't work just harder or even much harder than everyone else. They work much, much harder." --Malcolm Gladwell, Outliers

SATURDAY, 08DECEMBER2018 - Work For Today

Wave 1/Week 2/Day 4


CONDITIONING - As Many Rounds As Possible in 10 Minutes. Go Hard People.

2 Pull-Ups

3 Burpee Bar Touches

4 Push-Ups

5 Squats

6 Kettlebell Swings (HEAVY - Approx 50% BW)


STRENGTH - Bench Focus (Speed & Endurance) 

Set 1: 12 Single Arm Landmine Rows (Each Side) 

12 Floor Presses @ 55% Of your 1RM

10 Glutei Ham Raise SIt-Ups

50 Foot Gator Walk

Set 2: 10 Single Arm Landmine Rows (Each Side)

10 Floor Presses @ 65% Of your 1RM

10 Glutei Ham Raise SIt-Ups

50 Foot Gator Walk

Set 3: 8 Single Arm Landmine Rows (Each Side)

As Many Floor Presses As Possible @ 75% Of your 1RM (Goal is at least 8)

10 Glutei Ham Raise SIt-Ups

50 Foot Gator Walk


ASSISTANCE - 3 Rounds of the Following Giant Set

Max Reps Inverted Rows

Max Reps Dumbbell Incline Bench Presses (Moderately heavy weight)

20 Face Pulls


OPTIONAL CONDITIONING - Push-Up Challenge 

Begin in a standing position.

Drop and Complete 1 Push-Up

Return to standing position

Drop and Complete 2 Push-Ups

Return to standing position

Drop and Complete 3 Push-Ups

Return to standing position

….Work you way up to 10 Push-Ups, then work your way back down the ladder. No rest on this one.

______________________________________________________________________

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12.07.18 Work For Today

“Doing new things invariably means obstacles.  A new new path is, by definition, uncleared.  Only with persistence and time can we cut away debris and remove impediments. only in struggling with he impediments that made others quit can we find ourselves on untrodden territory - only by persistence and resisting can we learn what others were too impatient to be taught.” —Ryan Holiday, The Obstacle is the Way

FRIDAY, 07DECEMBER2018 - Work For Today

Wave 1/Week 2/Day 3


CONDITIONING - As Many Rounds As Possible in 8 Minutes

1 Burpee Box Jump

1 Barbell Step-Up (Front Rack Position - Each Side)

50 Foot Bear Walk or 100 Foot Prowler


STRENGTH - Squat Focus (Power)

Set 1: 5 Keg Over Bar

8 SSB Box Squats @ 65% Of your 1RM

:30 Seconds Hollow Rocks

Set 2: 5 Keg Over Bar

6 SSB Box Squats @ 75% Of your 1RM

:30 Seconds Hollow Rocks

Set 3: 5 Keg Over Bar

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

:30 Seconds Hollow Rocks


ASSISTANCE - 3 Rounds of the Following Giant Set

:30 Seconds Belt Squats (Moderate Weight - DEEP)

12 Barbell Walking Lunges (As Heavy As Possible - Each Side)

8 Hands free SSB Step-Ups (Each Side) (As Heavy As Possible)

100 Foot Prowler

______________________________________________________________________

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12.05.18 Work For Today

"We will attack this day with an enthusiasm unknown to mankind." --Jim Harbaugh

Wednesday, 05DECEMBER2018 - Work For Today

Wave 1/Week 2/Day 2


CONDITIONING - :40 Seconds Work/:20 Seconds Rest at Each Station - 2 Rounds

Battle Ropes

Sit-Through Push-Ups

Sledgehammer Swings

Rope Climbs

Plank Sled Drag 

Rest


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 Hanging Oblique Leg Raises (Each Side)

100 Foot Keg Carry @ 65% of Your 1RM

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

8 Circus Dumbbell & Presses @ 70% Of your 1RM

6 Hanging Oblique Leg Raises (Each Side)

100 Foot Keg Carry @ 65% of Your 1RM

:90 Seconds Rest

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

As Many Circus Dumbbell Clean & Presses As Possible @ 80% Of your 1RM (Goal is at least 6)

6 Hanging Oblique Leg Raises (Each Side)

100 Foot Keg Carry @ 65% of Your 1RM

: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 Dumbbell Incline Bench Presses

100 Foot Waiter’s Walk (Right Side) - Use a Yoke or Bottom’s Up Kettlebells.

10 Dumbbell Lateral Raises

______________________________________________________________________

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12.03.18 Work For Today

"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, 03DECEMBER2018 - Work For Today

Wave 1/Week 2/Day 1


STRONGMAN CONDITIONING - For 10 Minutes

ODD MINUTES - 150 Foot Farmer’s Walk @ 60% of Your 1RM

EVEN MINUTES - 5 Burpee Broad Jumps  - Focus on Distance


STRENGTH - Deadlift Focus (Speed & Endurance) 

Set 1: 12 Farmer’s Handle or Car Deadlifts @ 55% Of your 1RM

3-5 Barbell Crawls - Don’t smash your face

5 Barbell Rows (As Heavy As Possible)

:30 Seconds Double Unders

Rest 90 Seconds and get right back to your Deadlifts 


Set 2: 10 Farmer’s Handle or Car Deadlifts @ 65% Of your 1RM

3-5 Barbell Crawls - Don’t smash your face

5 Barbell Rows (As Heavy As Possible)

:30 Seconds Double Unders

:90 Seconds Rest

Set 3: As Many “ Deadlifts As Possible @ 75% Of your 1RM (Goal is at least 8)

3-5 Barbell Crawls - Don’t smash your face

5 Barbell Rows (As Heavy As Possible)

:30 Seconds Double Unders

:90 Seconds Rest


ASSISTANCE - As Many Rounds As possible in 12 Minutes

5 Bulgarian Split Squats (Each Side - Moderate Weight)

5 Good Mornings (Moderate Weight)

12 Glute Ham Raises, Reverse Hyper Or Nordic Hamstring Curls


STRONGMAN - 2 Rounds

One to Warm -Up

One to give everything you have left.

Atlas Stone to Shoulder (Heavy or Light - You Decide)

______________________________________________________________________________

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12.01.18 Work For Today

"You can't do common things and expect uncommon results."  --Mike Barwis

SATURDAY, 01DECEMBER2018 - Work For Today

Wave 1/Week 1/Day 4


EVIL AMY’S CONDITIONING - 10. 9. 8. 7. 6. 5. 4. 3. 2. 1 Reps of

Deadlift

Front Squat

Push Press

Good Morning

Kettlebell Swings

Jumping Lunges

…Now I bet you guys miss me!!


STRENGTH - Bench Focus (Hypertrophy) 

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

10 Close Grip 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 Close Grip 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 Close Grip 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)

____________________________________________________

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11.30.18 Work For Today

 Awesome Job Em!

Awesome Job Em!

"The only thing standing between you and your goal is the bullshit story you keep telling yourself as to why you can't achieve it.  We may place blame, give reasons, and even have excuses; but in the end, it is an act of cowardice to not follow your dreams." --Steve Maraboli

FRIDAY, 30NOVEMBER2018 - Work For Today

Wave 1/Week 1/Day 3


CONDITIONING – As Many Rounds As Possible in 12 Minutes

10 Deficit Push-Ups

10 Speed Sumo Deadlifts (Light)

10 Burpee Lateral Jumps

10 PVC Overhead Walking Lunges


STRENGTH - Squat Focus (Speed & Endurance) 

Set 1: 12 Front Squats @ 55% Of your 1RM

10 Toes To Bar

:30 Seconds Sledge Hammer Swings

:30 Seconds Kettlebell Swings

Set 2: 10 Front Squats @ 65% Of your 1RM

10 Toes To Bar

:30 Seconds Sledge Hammer Swings

:30 Seconds Kettlebell Swings

Set 3: As Many Front Squats As Possible @ 75% Of your 1RM (Goal is at least 8)

10 Toes To Bar

:30 Seconds Sledge Hammer Swings

:30 Seconds Kettlebell Swings


ASSISTANCE - 4 Rounds of the Following Giant Set

12 Barbell Step-Ups - 6 Each Side - (As Heavy As Possible - Ramping)

12 Stiff Leg Deadlifts (Very Light) - Feet Together

:30 Seconds Kettlebell Goblet Squats (As Heavy As Possible)

______________________________________________________________________

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11.28.18 Work For Today

 Happy Birthday Pops…I love you

Happy Birthday Pops…I love you

"I started my life with a single absolute: that the world was mine to shape in the image of my highest values and never to be given up to a lesser standard, no matter how long or hard the struggle." --Ayn Rand

WEDNESDAY, 28NOVEMBER2018 - Work For Today

Wave 1/Week 1/Day 2


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

1 Burpee

1 Circus Dumbbell Clean & Press (Left)

1 Burpee

1 Circus Dumbbell Clean & Press (Right)

*If you are going Heavy, go 2 Reps of Each movement per Round.

If you are going Light, Keep it to 3 reps of each a minute. 


STRENGTH - Overhead Focus (Power)

Set 1: 100 Foot Explosive Sled Drag Rows

8 Continental Clean&  Presses (1 Clean & Press Away) @ 65% Of your 1RM

:30 Second Plank (Each Side)

Rest 90 Seconds and get right back to your Presses 

Set 2: 100 Foot Explosive Sled Drag Rows

6 Continental Clean&  Presses (1 Clean & Press Away) @ 75% Of your 1RM

:30 Second Plank (Each Side)

:90 Seconds Rest

Set 3: 100 Foot Explosive Sled Drag Rows

As Many Continental Clean&  Presses (1 Clean & Press Away) As Possible @ 85% Of your 1RM (Goal is at least 4)

:30 Second Plank (Each Side)

:90 Seconds Rest


ASSISTANCE - 3 Rounds

:30 Seconds “Z” Presses

:30 Seconds Lateral Raises

:30 Seconds Face Pulls

:30 Seconds Close Grip Floor Press

1:00 Minute Rest 

______________________________________________________________________

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11.26.18 Work For Today

"Don't measure yourself by what you have accomplished, but by what you should have accomplished with your ability." 

"Do not let what you cannot do interfere with what you can do."  --John Wooden

MONDAY, 26NOVEMBER2018 - Work For Today

Wave 1/Week 1/Day 1

STRONGMAN CONDITIONING - 3 Rounds

10 Burpee Pull-Ups

1 Farmer’s Walk Obstacle Course.

*You will have multiple Tests and turns, Step ups and step downs to make it through. Use a lighter weight but push yourselves. 


STRENGTH - Deadlift Focus (Hypertrophy) 

Set 1: 10 Deadlifts @ 60% Of your 1RM

10 Hanging Rainbows (5 Each Side)

4 Atlas Stone to Shoulder - (Light-sh. Stay Explosive)

Rest 90 Seconds and get right back to your Deadlifts 

Set 2: 8 Deadlifts @ 70% Of your 1RM

10 Hanging Rainbows (5 Each Side)

4 Atlas Stone to Shoulder - (Light-ish. Stay Explosive)

:90 Seconds Rest

Set 3: As Many Deadlifts As Possible @ 80% Of your 1RM (Goal is at least 6)

10 Hanging Rainbows (5 Each Side)

4 Atlas Stone to Shoulder - (Light-sh. Stay Explosive)

:90 Seconds Rest


ASSISTANCE - 20, 15, 10 Reps of

Rack Puils (Just Below the Knee) - HEAVY

T-Bar or Corner Barbell Rows - Heavy

Glute Ham Raises or Reverse Hyper

:30 Seconds Face Pulls Between Rounds

_________________________________________________________________

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11.24.18 Work For Today

"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

SATURDAY, 24NOVEMBER2018 - Work For Today

Wave 3/Week 12/Day 4 


CONDITIONING - At the Top of Every :30 Seconds for 10 Minutes

5 Pull-Ups

10 Push-Ups

15 Squats

SCALED

3 Pull-Ups

5 Push-Ups

10 Squats


BUILD - You Have a STRICT 10 Minutes to work up to 80%-85% 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 Close Grip Bench Press Presses as possible @ 80% of Your 1RM (Goal 5+)

3 Turkish Get-Ups (Each Side)

Round 2

10 Yates Rows (Heavy As Possible)

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

3 Turkish Get-Ups (Each Side)

Round 3

10 Yates Rows (Heavy As Possible)

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

3 Turkish Get-Ups (Each Side)


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

________________________________________________________________________

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11.23.18 Work For Today

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"People think I'm crazy to put myself through such torture, though I would argue otherwise. Somewhere along the line we seem to have confused comfort with happiness. Dostoyevsky had it right: 'Suffering is the sole origin of consciousness.' Never are my senses more engaged than when the pain sets in. There is a magic in misery." --Dean Karnazes

FRIDAY, 23NOVEMBER2018 - Work For Today

Wave 3/Week 12/Day 3


CONDITIONING - MINDSET 

Get a MouthFul of Water, then for 10 Rounds Complete:

At the Top of Every minute 

3 Burpees

20 Kettlebell Swings

Rest the Remainder of the Minute

At the End of the 10 Minutes, Spit the Water Out

...You are going to feel like you are drowning...  You aren't. Keep working. 

MINDSET - Load A Barbell With 50% of Your 1RM and Set a Clock

3 Minutes of As many Squats as You possibly Can without Re-racking the bar. You can stand as long as needed between reps but no re-racking. 

3 Minutes Rest

2 Minutes Squats

2 Minutes Rest

1Minute Squats

1 Minute Rest

…This is the Mike Jenkins Memorial Workout. Think of someone you have lost when doing it and give more than you want to. 

(OPTIONAL) ASSISTANCE FINISHER - Set a Clock for 8 Minutes 

Load a bar with a light weight or grab moderate Dumbbells.  When You start the Clock, you Start performing walking lunges.  

You Can Stop these walking lunges when you 8 Minutes is complete. 

Any time other than that…If you Stop, you owe 7 Burpees.

Then get right back to your lunges. 

________________________________________________________________________

NEVERsate@Gmail.com                 -dieEMPTY

11.21.18 Work For Today

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

WEDNESDAY, 21NOVEMBER2018 - Work For Today

Wave 3/Week 12/Day 2


CONDITIONING - In Teams of 3 

You and your team of 3 Must Keep the Sandbag Moving on the 50 foot course at all times for 10 Minutes. (Other than drops/transitions) But NO REST. Make the Sandbag Heavier than you would like it to be.  Work As a team. 


BUILD - You Have a STRICT 15 Minutes to work up to 95%-100% of Your 1RM Push Press or Jerk (Not Split Jerk). 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

7 Single Arm BARBELL rows (BB in Corner) - Each Side 

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

6 Hanging oblique Leg Raises (Each Side)

100 Foot Gator Walk


Round 2

7 Single Arm BARBELL rows (BB in Corner) - Each Side 

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

6 Hanging oblique Leg Raises (Each Side)

100 Foot Gator Walk


Round 3

7 Single Arm BARBELL rows (BB in Corner) - Each Side 

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

6 Hanging oblique Leg Raises (Each Side)

100 Foot Gator Walk


STRONGMAN - Last Man Standing Axle Continental Clean & Press 

10 lb Jumps for Women

20 Lb Jumps for Men

:30 Seconds to perform the lift

Must Receive Down Command


ASSISTANCE FINISHER - 3 Rounds

Max Reps Close Grip Push-Ups on Dumbbells

1 Dumbbell Repping Waiter Walk*

2:00 Minute Plank as Rest. 


*Dumbbell Repping Waiters Walks

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

Walk 5 Steps With Dumbbells in Waiter’s Walk Position

5 More Strict Presses

Walk 5 Steps With Dumbbells in Waiter’s Walk Position

5 More Strict Presses 

Waiter’s walk the Dumbbells back to where you started at. 

________________________________________________________________________

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