"Never was anything great achieved without danger." --Niccolo Machiavelli

"Life is either a great adventure or nothing." --Helen Keller

 

Monday, 11AUGUST2014 - Work For Today

STRENGTH
Take 20 Minutes to Find your 1RM Conventional Deadlift.

Then Complete 15 Rounds of 3 Speed Deadlifts @60% of your heaviest set from above.  Take 15 Seconds Rest Between Sets.

CONDITIONING
10 Single Arm Dumbbell Swings (Left Side)
10 Single Arm Dumbbell Snatches (Left Side)
10 Single Arm Dumbbell Overhead Squats (Left Side)
10 Single Arm Dumbbell Swings (Right Side)
10 Single Arm Dumbbell Snatches (Right Side)
10 Single Arm Dumbbell Overhead Squats (Right Side)

8 Single Arm Dumbbell Swings (Left Side)
8 Single Arm Dumbbell Snatches (Left Side)
8 Single Arm Dumbbell Overhead Squats (Left Side)
8 Single Arm Dumbbell Swings (Right Side)
8 Single Arm Dumbbell Snatches (Right Side)
8 Single Arm Dumbbell Overhead Squats (Right Side)

5 Single Arm Dumbbell Swings (Left Side)
5 Single Arm Dumbbell Snatches (Left Side)
5 Single Arm Dumbbell Overhead Squats (Left Side)
5 Single Arm Dumbbell Swings (Right Side)
5 Single Arm Dumbbell Snatches (Right Side)
5 Single Arm Dumbbell Overhead Squats (Right Side)

Then for 5 Minutes
:30 Seconds Weighted Sit-Ups
:30 Seated Good Mornings

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