"None of our men are 'experts.' We have most unfortunately found it necessary to get rid of a man as soon as he thinks himself and expert, because no one ever considers himself an expert if he really knows his job.  A man who knows a job sees so much more to be done than he has already done, that he is always pressing forward and never gives an instant of thought to how good and how efficient he is. Thinking always ahead, thinking always of trying to do more, brings a state of mind in which nothing is impossible.  The moment one gets into the 'expert' state of mind, a great number of things become impossible." -- Henry Ford

FRIDAY, 01DECEMBER2017 - Work For Today
Wave 3/Week 9/Day 5

CONDITIONING - 3 Man Prowler Relay Races
10 Rounds

TECHNIQUE - At the Top of Every :30 Seconds You will complete your Set-Up, Walk-out and Perform 1 Squat. Adding weight each round until you get up to your first working Set. Get at least 10 "Practice Walk-outs" before getting to your set.  This is setting up PRs the following weeks. 

STRENGTH - Squat Focus (Hypertrophy) 
Set 1: 6 Squats @ 70% Of your 1RM
10 Medicine Ball Squat Jumps (No rest from Squats)
:30 Second Side Plank (Each Side)
Rest 90 Seconds and get right back to your Squats 

Set 2: 4 Squats @ 80% Of your 1RM
10 Medicine Ball Squat Jumps (No rest from Squats)
:30 Second Side Plank (Each Side)
:90 Seconds Rest

Set 3: As Many Squats As Possible @ 90% Of your 1RM (Goal is at least 2)
10 Medicine Ball Squat Jumps (No rest from Squats)
:30 Second Side Plank (Each Side)
:90 Seconds Rest

STRONGMAN - Stone to Shoulder Ladder
5 Stones of INCREASING weight. 
Time Stops once Last stone is on your Shoulder. 
Weights are up to you but you are aiming for Bodyweight on your Last stone. 
Do whatever you think is right...
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