"You are essentially who you create yourself to be and all that occurs in your life is the result of your own making." --Stephen Richards

"Everybody has talent, but ability takes hard work." --Michael Jordan

FRIDAY, 18AUGUST2017 - Work For Today
Wave 2/Week 4/Day 5

STRONGMAN CONDITIONING - 4 Rounds or 20 Minutes...Whichever Comes First
5 Atlas Stone to Shoulder
5 Tire Flips
5 Keg Clean & Presses (Or Log Cleans - HEAVY)

STRENGTH - Squat Focus (Speed & Endurance) 
Set 1: 10 Front Squats @ 60% Of your 1RM
12 Standing Banded Crunches
8 Box Jumps
Rest 90 Seconds and get right back to your Squats 

Set 2: 8 Front Squats @ 70% Of your 1RM
12 Standing Banded Crunches
8 Box Jumps
:90 Seconds Rest

Set 3: As Many Front  Squats As Possible @ 80% Of your 1RM (Goal is at least 6)
12 Standing Banded Crunches
8 Box Jumps
:90 Seconds Rest

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)
***No Rest between exercises.  Take :90 Seconds Rest after you have finished all 3 and get right back to it.
________________________________________________________
NEVERsate@Gmail.com            -dieEMPTY-