"Find out what people will submit to, and you have found out the exact amount of injustice which will be imposed upon them. The limits of tyrants are prescribed by the endurance of those whom they oppress."  - Frederick Douglass


Friday, 02MAY2014 - Work For Today


Load a Barbell With your Bodyweight + 50lbs, Then at the top of every minute complete:

Minute 1: 1 Deadlift

Minute 2: 2 Deadlifts

Minute 3: 3 Deadlifts

Minute 4: 4 Deadlifts

Minute 5: 5 Deadlifts

Continue this pattern until you hit 20 Reps/20 Minutes


6 Rounds, Adding Weight Every Round

3 Front Squats

6 Dumbbell Rows (Each Side)

Run 400 Meters

3 Strict Barbell Military Presses

10 Behind the Back Shrugs

8 Ab Ring Layouts


Then load 2 Barbells.  One with 50% of your 1RM Front Squat and one with your 1RM Strict Military Press.

Complete 3 Front Squats

Rest 15 Seconds

Complete 3 Strict Military Presses

Rest 15 Seconds

Go back to Front Squats…Continue this pattern until you complete 15 rounds of each exercise.


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