08.20.17 Work For Today

"People don't want to think. And the deeper they get into trouble, the less they want to think. But by some sort of instinct, they feel that they ought to and it makes them feel guilty. So they'll bless and follow anyone who gives them a justification for not thinking. Anyone who makes a virtue - a highly intellectual virtue - out of what they know to be their sin, their weakness and their guilt... They envy achievement, and their dream of greatness is a world where all men have become their acknowledged inferiors. They don't know that that dream is the infallible proof of mediocrity, because that sort of world is what the man of achievement would not be able to bear." --Ayn Rand

MONDAY, 21AUGUST2017 - Work For Today
Wave 2/Week 5/Day 1

CONDITIONING - At the Top of Every Minute for 10 Minutes
100 Foot Keg Carry @ (at Least) Bodyweight

STRENGTH - Deadlift Focus (Speed & Endurance) 
Set 1: 10 Deadlifts @ 60% Of your 1RM
:30 Seconds Hollow Rocks
200 Meter Farmer's Carry
Rest 90 Seconds and get right back to your Deadlifts 

Set 2: 8 Deadlifts @ 70% Of your 1RM
:30 Seconds Hollow Rocks
200 Meter Farmer's Carry
:90 Seconds Rest

Set 3: As Many Deadlifts As Possible @ 80% Of your 1RM (Goal is at least 6)
:30 Seconds Hollow Rocks
200 Meter Farmer's Carry
:90 Seconds Rest

MINDSET - Banded Deadlifts With A Partner
Men:135lbs or 225lbs
Women: 95lbs or 115lbs

Vacillate between Athletes.
Partner A: 1 Rep while Partner B Rests. 
Then Partner B performs 1 Rep while Partner A Rests. 
Then do the same with 2 reps, 3 reps, 4 Reps....Continue to add Reps until One of You Quits. 

ASSISTANCE - 3 Rounds
20 Glute Ham Raises, Back Extensions or Reverse Hyperextensions
_____________________________________________________________
NEVERsate@Gmail.com             -dieEMPTY-

08.19.17 Work For Today

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"Unless you are willing to drench yourself in your work beyond the capacity of the average man, you are just not cut out for positions at the top." --James Cash Penny

SATURDAY, 19AUGUST2017 - Work For Today
Wave 2/Week 4/Day 6

CONDITIONING - At The Top of Every minute for 10 Minutes
3 Pull-Ups
4 Burpee Bar Touches
5 Push-Ups
6 Squats
7 Kettlebell Swings

STRENGTH - Bench Focus (Hypertrophy) 
Set 1: 8 Bent Over Rows (As Heavy As possible - Ramping)
8 Bench Presses @ 65% 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: 6 Bent Over Rows (As Heavy As possible - Ramping)
6 Bench Presses @ 75% Of your 1RM
10 Dragon Flags
8 Kettlebell or Dumbbell Windmills (Each Side)
:90 Seconds Rest

Set 3: 4 Bent Over Rows (As Heavy As possible - Ramping)
As Many Bench Presses As Possible @ 85% Of your 1RM (Goal is at least 4)
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
________________________________________________________________
NEVERsate@Gmail.com             -dieEMPTY-

08.18.17 Work For Today

"You are essentially who you create yourself to be and all that occurs in your life is the result of your own making." --Stephen Richards

"Everybody has talent, but ability takes hard work." --Michael Jordan

FRIDAY, 18AUGUST2017 - Work For Today
Wave 2/Week 4/Day 5

STRONGMAN CONDITIONING - 4 Rounds or 20 Minutes...Whichever Comes First
5 Atlas Stone to Shoulder
5 Tire Flips
5 Keg Clean & Presses (Or Log Cleans - HEAVY)

STRENGTH - Squat Focus (Speed & Endurance) 
Set 1: 10 Front Squats @ 60% Of your 1RM
12 Standing Banded Crunches
8 Box Jumps
Rest 90 Seconds and get right back to your Squats 

Set 2: 8 Front Squats @ 70% Of your 1RM
12 Standing Banded Crunches
8 Box Jumps
:90 Seconds Rest

Set 3: As Many Front  Squats As Possible @ 80% Of your 1RM (Goal is at least 6)
12 Standing Banded Crunches
8 Box Jumps
:90 Seconds Rest

ASSISTANCE - 4 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.
________________________________________________________
NEVERsate@Gmail.com            -dieEMPTY-

08.16.17 Work For Today

"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, 16AUGUST2017 - Work For Today
Wave 2/Week 4/Day 3

CONDITIONING - As Fast As Possible for Time
15 Burpee Pull-Ups
Run 400 Meters
12 Burpee Pull-Ups
Run 400 Meters
10 Burpee Pull-Ups
Run 400 Meters

STRENGTH - Overhead Focus (Power)
Set 1: 6 Weighted Pull-Ups (As Heavy As possible - Ramping)
6 Overhead Presses @ 70% Of your 1RM
8 Banded Twisty Things (Each Side)
Rest 90 Seconds and get right back to your Presses 

Set 2: 4 Weighted pull-Ups (As Heavy As possible - Ramping)
4 Overhead Presses @ 80% Of your 1RM
8 Banded Twisty Things (Each Side)
:90 Seconds Rest

Set 3: 2 Weighted pull-Ups (As Heavy As possible - Ramping)
As Many Overhead Presses As Possible @ 90% Of your 1RM (Goal is at least 2)
8 Banded Twisty Things (Each Side)
:90 Seconds Rest

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

STRONGMAN - 2 Rounds of the Following Carry Medley
50 Foot Keg Carry, Sprint back to the Starting Line
50 Foot Sandbag Carry, Sprint back to the Starting Line
50 Foot Hussafell Stone Carry or Duck Walk, Sprint back to the Starting Line
Time Stops the Final Time you Cross the Finish Line
_________________________________________________________
NEVERsate@Gmail.com               -dieEMPTY-

08.14.17 Work For Today

"It has to start somewhere. It has to start sometime. What better place than here? What better time than now?"

MONDAY, 14AUGUST2017 - Work For Today
Wave 2/Week 4/Day 1

STRONGMAN CONDITIONING - At the Top of Every Minute for 10 Minutes, Complete:
3 Burpees
100 Foot Farmer's Walk @ 75% of your 1RM.  

STRENGTH - Deadlift Focus (Hypertrophy) 
Set 1: 8 Deadlifts @ 65% Of your 1RM
10 Hanging Leg Raises
:30 Seconds Battle Ropes
Rest 90 Seconds and get right back to your Deadlifts 

Set 2: 6 Deadlifts @ 75% Of your 1RM
10 Hanging Leg Raises
:30 Seconds Battle Ropes
:90 Seconds Rest

Set 3: As Many Deadlifts As Possible @ 85% Of your 1RM (Goal is at least 4)
10 Hanging Leg Raises
:30 Seconds Battle Ropes
:90 Seconds Rest

ASSISTANCE - 3 Rounds of the Following Giant Set
16 Rack Deadlifts (Just above the Knee - As Heavy As possible)
14 Dumbbell 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.

OPTIONAL CONDITIONING - 15 Rounds
3 Squat Cleans @ 55% of your 1RM
:20 Seconds Rest Between Rounds
__________________________________________________________
NEVERsate@Gmail.com           -dieEMPTY-

08.13.17 Work For Today

"There's a lot of mediocrity being celebrated, and a lot of wonderful stuff being ignored or discouraged." --Sean Penn

SATURDAY, 12AUGUST2017 - Work For Today
Wave 1/Week 3/Day 5

CONDITIONING - In Teams of 3
100 Pull-Ups (As A Team)
200 Sit-Ups
250 Push-Ups
350 Squats
100 Burpees

- Only one Athlete may be exercising at a time to count toward the score.
- All Reps of one exercise much be completed before moving onto the next.  
- All exercises must be done in order
- First team to complete ALL reps of ALL Exercises Wins. 

STRENGTH - Bench Press Focus (Power)
Set 1: 8 Pendlay Rows (As heavy As possible - Ramping)
8 Bench Presses @ 65% Of your 1RM
1:00 Minute Flutter Kicks
Rest 90 Seconds and get right back to your Bench 

Set 2: 8 Pendlay Rows (As heavy As possible - Ramping)
6 Bench Presses @ 75% Of your 1RM
1:00 Minute Flutter Kicks
:90 Seconds Rest

Set 3: 8 Pendlay Rows (As heavy As possible - Ramping)
As Many Bench Presses As Possible @ 85% Of your 1RM (Goal is at least 4)
1:00 Minute Flutter Kicks
:90 Seconds Rest

STRONGMAN - Work n your Events for your Next Comp!
______________________________________________________________
NEVERsate@Gmail.com           -dieEMPTY-

08.11.17 Work For Today

"There is no passion to be found in playing small - in settling for a life that is less than the one you are capable of living." --Nelson Mandela

FRIDAY, 11AUGUST2017 - Work For Today
Wave 1/Week 3/Day 5

STRONGMAN CONDITIONING - 3 Rounds
5 Atlas Stone To Shoulder
200 Foot Prowler Sprint
5 Atlas Stone Over Bar
200 Foot Prowler Sprint
100 Foot Atlas Stone Carry
200 Foot Prowler Sprint

STRENGTH - Squat or FRONT SQUAT Focus (Hypertrophy) 
Set 1:10 Squats @ 60% Of your 1RM
10 Medicine Ball Squat Jumps (No rest from Squats)
:30 Second Side Plank (Each Side)
Rest 90 Seconds and get right back to your Squats 

Set 2: 8 Squats @ 70% Of your 1RM
10 Medicine Ball Squat Jumps (No rest from Squats)
:30 Second Side Plank (Each Side)
:90 Seconds Rest

Set 3: As Many Squats As Possible @ 80% Of your 1RM (Goal is at least 6)
10 Medicine Ball Squat Jumps (No rest from Squats)
:30 Second Side Plank (Each Side)
:90 Seconds Rest

CONDITIONING - “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-

08.09.17 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

WEDNESDAY, 09AUGUST2017 - Work For Today
Wave 1/Week 3/Day 3

CONDITIONING - 10, 8, 6, 4, 2 Reps of
Kettlebell or Dumbbell Swings (Each Side)
Bodyweight ManMakers
Kettlebell or Dumbbell Snatches (Each Side)
Double Unders x2, or Regular Jumps x4

STRENGTH - Overhead Focus (Hypertrophy) 
Set 1: 10 Wide Grip Pull-Ups (Weighted if possible)
10 Push-Presses @ 60% Of your 1RM
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 Push-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 Push-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)
10 Handstand Push-Ups or Deficit push-Ups
100 Foot Waiter’s Walk (Right Side)
10 Handstand Push-Ups or Deficit push-Ups
***No Rest between exercises.  Take :90 Seconds Rest after you have finished all 3 and get right back to it.
___________________________________________________________
NEVERsate@Gmail.com              -dieEMPTY-

08.07.17 Work For Today

Your 2017 America's Strongest Adaptive Athlete, Tommy Ahn. I cannot tell you how proud of you I am brother!  The Nicest, Strongest Man Around! 

Your 2017 America's Strongest Adaptive Athlete, Tommy Ahn. I cannot tell you how proud of you I am brother!  The Nicest, Strongest Man Around! 

“There are no shortcuts to any place worth going.” --Beverly Sills

“I have discovered in life that there are ways of getting almost anywhere you want to go, if you really want to go.” --Langston Hughes

MONDAY, 07AUGUST2017 - Work For Today
Wave 1/Week 3/ Day 1

CONDITIONING - 10 minute Time Cap
3 Burpees
Max Effort Barbell Step Ups (In Front Rack Position) For the Remainder of the Minute
Continue to Do this until you hit 100 total Reps

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

VOLUME - 5 Rounds, As Fast As Possible
5 Deadlifts @ 70%
8 Burpee Lateral Jumps
_______________________________________________________________
NEVERsate@Gmail.com                 -dieEMPTY-

08.05.17 Work For Today

“Men argue. Nature acts.”
― Voltaire

SATURDAY, 05AUGUST2017 - Work For Today
Wave 1/Week 2/Day 6

CONDITIONING - 20, 15, 10 Reps of
Thrusters (Light)
Burpee Lateral Jumps
Run 400 Meters After Each Round

STRONGMAN - OPEN GYM
_______________________________________________________________
NEVERsate@Gmail.com                 -dieEMPTY-

08.04.17 Work For Today

"The thing about a hero, is even when it doesn't look like there's a light at the end of the tunnel, he's going to keep digging, he's going to keep trying to do right and make up for what's gone before, just because that's who he is." --Joss Whedon

FRIDAY, 04AUGUST2017 - Work For Today
Wave 1/Week 2/Day 5

CONDITIONING - 3 Rounds
:30 Seconds Burpees
:30 Seconds Prowler Push
:30 Seconds Keg Cleans
:30 Seconds Rest

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

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

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

STRONGMAN - Head To Head, Last Man Standing Stone Over Bar.
_______________________________________________________________
NEVERsate@Gmail.com                 -dieEMPTY-

08.02.17 Work For Today

"Those who dare to fail miserably can achieve greatly." --John F. Kennedy

"There are risks and costs to action. But they are far less than the long range risks of comfortable inaction." --John F. Kennedy

WEDNESDAY, 02JULY2017 - Work For Today
Wave 1/Week 2/Day 3

CONDITIONING - 10, 8, 6, 4, 2 Reps of
Kettlebell or Dumbbell Snatches (Left Side)
Bodyweight ManMakers
Kettlebell or Dumbbell Snatches (Right Side)
Double Unders x2, or Regular Jumps x4

STRENGTH - Overhead Focus (Hypertrophy) 
Set 1: 10 Wide Grip Pull-Ups (Weighted if possible)
10 Push-Presses @ 60% Of your 1RM
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 Push-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 Push-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)
10 Handstand Push-Ups or Deficit push-Ups
100 Foot Waiter’s Walk (Right Side)
10 Handstand Push-Ups or Deficit push-Ups
***No Rest between exercises.  Take :90 Seconds Rest after you have finished all 3 and get right back to it.
_______________________________________________________________
NEVERsate@Gmail.com                 -dieEMPTY-