"It had long since come to my attention that people of accomplishment rarely sat back and let things happen to them. They went out and happened to things." --Leonardo da Vinci
MONDAY, 16NOVEMBER2015 - Work For Today
Wave 1/Week 3/Day 1
STRENGTH - Load a bar with 70% of your 1RM Squat
You have 20 Minutes to hit 32 total reps at this weight. You can break it up into any number of sets you need, with the stipulation that no set can be less than 8 Reps.
Every time you take the bar off your back, complete:
10 Ab Wheel Roll-Outs
30 Double Unders (or 120 regular jumps)
ACCESSORY - 5 Rounds
6 Front Squats @ 60% of your 1RM, immediately followed by
6 Good Mornings @ the same weight as your front squat, immediately followed by
6 Stiff Legged Deadlifts @ the same weight as your good morning.
***The weight on the bar never changes, thus you should flow from one movement right into the next without rest.
3:00 Minutes Max Effort Tire Flips
3:00 Minutes Max Effort Dumbbell ManMakers
2:00 Minutes Max Effort Tire Flips
2:00 Minutes Max Effort Dumbbell ManMakers
1:00 Minute Max Effort Tire Flips
1:00 Minute Max Effort Dumbbell ManMakers
1 Rep of Dumbbell ManMakers:
Begin with Dumbbells at the top of the deadlift position.
Drop to Push-Up Position (DBs stay in your hands)
Complete 1 Push-Up
Hold plank position and complete 1 Row with your left hand.
Complete another push-up
Hold plank position and complete 1 Row with your right hand.
Bring your feet in and clean the dumbbells to front rack position.
Perform 1 Push-Press.
Immediately drop back into push-up position (DBs still in hand) and begin your second rep.