"Nothing in this world can take the place of persistence. Talent will not: nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not: the world is full of educated derelicts. Persistence and determination alone are omnipotent." --Calvin Coolidge


WEDNESDAY, 08OCTOBER2014 - Work For Today

Alternate Movements Every Minute for 14 Minutes.  As Many Reps As Possible each exercise
Odd Minutes: Thrusters
Even Minutes: Burpee Lateral Jumps

Work up to a 1RM Paused Front Squat following this pattern: (See Video above for an example)
Unrack the Bar and walk out
Drop and pause for 6 Seconds in the bottom
Stand and hold the Front Rack position for 10 Seconds before Re-racking the bar

Then Complete 1 Back squat @ 90% of your 1RM, 1 Rep @ 92.5% of your 1RM and 1 Rep @ 95% of your 1RM

SUPERSET - 5 Rounds
7 Tire Flips
10 Plate Loaded Reverse Hypers


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