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"Never doubt that a small group of thoughtful, committed citizens can change the world. Indeed, it is the only thing that ever has." --Margaret Mead

MONDAY, 27NOVEMBER2017 - Work For Today
Wave 3/Week 9/Day 1

CONDITIONING - Tabatas (:20 Seconds Work / :10 Seconds Rest)
8 Rounds (4:00 Minutes) of Hollow Rocks
:60 Seconds Rest
8 Rounds (4:00 Minutes) of Burpee Pull-Ups
:60 Seconds Rest
8 Rounds (4:00 Minutes) of Plyometric Push-Ups onto 14" Jerk Blocks or other elevated height.

STRENGTH - Deadlift Focus (Power)
Set 1: 8 Explosive Good Mornings (With a Band)
5 Deadlifts @ 75% Of your 1RM
15 “V” Sit-Ups
Rest 90 Seconds and get right back to your Deadlifts 

Set 2: 8 Explosive Good Mornings (With a Band)
3 Deadlifts @ 85% Of your 1RM
15 “V” Sit-Ups
:90 Seconds Rest

Set 3: 8 Explosive Good Mornings (With a Band)
As Many Deadlifts As Possible @ 95% Of your 1RM (Goal is at least 1)
15 “V” Sit-Ups
:90 Seconds Rest

WIDOWMAKER - Drop the Weight on the Bar back to 70% and Complete As Many Deadlifts As Possible in one Set. Your goal is 15-20 Reps.

STRONGMAN - Take As Many Attempts As Needed to Hit a 1RM 50 Foot Farmer's Walk
Between Attempts Complete:
5 Pull-Ups
5 Bodyweight ManMakers
10 Overhead Lunges
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