"A 'smart body', Erwan explains, knows how to convert force and speed into an almost endless menu of practical movements.  Hoisting yourself atop a pole may seem trivial, but if you're ever caught in a flood or fleeing an attacking dog, elevating your body five feet off the ground can make all of the difference.  'I meet men all the time who can bench four hundred pounds but can't climb up through a window to get someone out of a burning building,' he continued. 'I know guys who can run marathons but can't sprint to someone's rescue until they put their shoes on first.  Lots of swimmers do laps every morning, but can't dive deep enough to save a drowning friend, or know how to carry him over rocks to get him out of the surf." --Erwan Le Corre

FRIDAY, 24NOVEMBER2017 -Work For Today
Wave 3/Week 8/Day 5

CONDITIONING - At The Top of Every Minute for 10 minutes:
100 Foot Keg Carry @ Bodyweight

STRENGTH - Squat Focus (Power)
Set 1: 8 Burpee Broad Jumps
5 SSB Squats @ 75% Of your 1RM
:30 Seconds Hollow Rocks
Rest 90 Seconds and get right back to your Squats 

Set 2: 8 Burpee Broad Jumps
3 SSB Squats @ 85% Of your 1RM
:30 Seconds Hollow Rocks
:90 Seconds Rest

Set 3: 8 Burpee Broad Jumps
As Many SSB Squats As Possible @ 95% Of your 1RM (Goal is at least 1)
:30 Seconds Hollow Rocks
:90 Seconds Rest

WIDOWMAKER - Drop the Weight on the Bar back to 70% and Complete As Many Squats As Possible in one Set. Your goal is 15-20 Reps. No Re-racking the Bar

ASSISTANCE - 4 Rounds of the Following Giant Set
8 Barbell Bulgarian Split Squats (As Heavy As Possible - Each Side)
12 Barbell Walking Lunges (As Heavy As Possible - Each Side)
8 Hands Free SSB Step-Ups - Each Side (As Heavy As Possible)
____________________________________________________________________            -dieEMPTY-