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GYM WILL BE CLOSED SATURDAY 18NOV For Maryland's Strongest Man! Come out and Support the Team! 
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"If the people knew how hard I had to work to gain my mastery, it wouldn't seem wonderful at all." --Michelangelo

FRIDAY, 17NOVEMBER2017 - Work For Today
Wave 3/Week 7/Day 5

CONDITIONING - 20, 15, 10 Reps of
Sumo Deadlift High-Pulls
Burpee Lateral Jumps
2 Suicide Sprints

STRENGTH - Squat Focus (Speed & Endurance) 
Set 1: 8 Front Squats @ 65% Of your 1RM
12 Standing Banded Crunches
8 Box Jumps
:30 Seconds Battle Ropes

Set 2: 6 Front Squats @ 75% Of your 1RM
12 Standing Banded Crunches
8 Box Jumps
:30 Seconds Battle Ropes

Set 3: As Many Front Squats As Possible @ 85% Of your 1RM (Goal is at least 4)
12 Standing Banded Crunches
8 Box Jumps
:30 Seconds Battle Ropes

ASSISTANCE - 4 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)
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