"The truly lived life, is not a routine existence in some quaint, picturesque village of safety and certainty.  No, the life worth living is out there, in the wooded wilds of the unknown, on the craggy battlefields that test our wits and will in the daily fight with our own demons. It is found during the long onward slog through the storms and strife, when we only hear the whispers and taunts of foes and opponents stronger than we...It is out there, outside the confines of our comforts and the pleasures of our accumulations, beyond our architecture of the routine, that we slip the bonds of our limiting beliefs, soar magnificently above our own shortcomings, and express our highest selves." --Brendon Burchard

FRIDAY, 10NOVEMBER2017 - Work For Today
Wave 3/Week 6/Day 5

CONDITIONING - As Many Rounds As Possible in 10 Minutes
5 Power Cleans
5 Burpee Lateral Jumps
5 Front Squats

STRENGTH - Squat Focus (Hypertrophy) 
Set 1: 8 Squats @ 65% 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: 6 Squats @ 75% 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 @ 85% Of your 1RM (Goal is at least 4)
10 Medicine Ball Squat Jumps (No rest from Squats)
:30 Second Side Plank (Each Side)
:90 Seconds Rest

ASSISTANCE - 4 Rounds of the Following Giant Set
5 Front Squats (As Heavy As Possible)
8 Dumbbell Step-Ups (Each Side - As Heavy As Possible)
10 Toes to Bar
***No Rest between exercises.  Take :90 Seconds Rest after you have finished all 3 and get right back to it.

OPTIONAL CONDITIONING - “Bring Sally Up” Squats  @ 35% of Your 1RM. 
Find the Song, “Flower” by Moby.  Hit play and then follow the lyrics. Every time it says bring Sally Up - Stand.  Every time it Says, Bring Sally Down, Drop into the hole and stay there until you can called to stand. 
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