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"The question isn't who is going to let me; it's who is going to stop me." - Ayn Rand

FRIDAY, 06OCTOBER2017 - Work For Today
Wave 1/Week 1/Day 5

CONDITIONING - As Many Rounds As possible in 7 Minutes
5 Pull-Ups
10 Push-Ups
15 Squats

STRENGTH - Squat Focus (Speed & Endurance) 
Set 1: 12 Front Squats @ 55% Of your 1RM
12 Standing Banded Crunches
8 Box Jumps
Rest 90 Seconds and get right back to your Squats 

Set 2: 10 Front Squats @ 65% Of your 1RM
12 Standing Banded Crunches
8 Box Jumps
:90 Seconds Rest

Set 3: As Many Front Squats As Possible @ 75% Of your 1RM (Goal is at least 8)
12 Standing Banded Crunches
8 Box Jumps
:90 Seconds Rest

ASSISTANCE - 3 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.

MINDSET - 4 Rounds
1:00 Minute Heavy Bag Work (Flat Out)
20 Squats
20 Lunges
20 Jumping Lunges
20 Jumping Squats
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