LOBOR DAY HOURS! We will be holding a 9:00am Class and a 10:30 am Class but the gym will be closed at Noon for the remainder of the day.  So if you want to get after it, get to bed early on Sunday!

"Until one is committed, there is hesitancy, the chance to draw back, always ineffectiveness. Concerning all acts of initiative (and creation), there is one elementary truth that ignorance of which kills countless ideas and splendid plans: that the moment one definitely commits oneself, then Providence moves too. All sorts of things occur to help one that would never otherwise have occurred. A whole stream of events issues from the decision, raising in one's favor all manner of unforeseen incidents and meetings and material assistance, which no man could have dreamed would have come his way. Whatever you can do, or dream you can do, begin it. Boldness has genius, power, and magic in it. Begin it now." --William Hutchison Murray

01SPETEMBER2017 - Work For Today
Wave 2/Week 3/Day 5

CONDITIONING - 7 Minute Plate Pinch Farmer's Walk.  Every time you drop them, you owe 5 Burpees immediately. Then you pick the plates back up and get back to work. 

STRENGTH - Hypertrophy Focus  
Set 1: 8 Front Squats @ 65% Of your 1RM
10 Medicine Ball Squat Jumps (No rest from Squats)
5 Barbell Crawly Things
Rest 90 Seconds and get right back to your Squats 

Set 2: 6 Front Squats @ 75% Of your 1RM
10 Medicine Ball Squat Jumps (No rest from Squats)
5 Barbell Crawly Things
:90 Seconds Rest

Set 3: As Many Front Squats As Possible @ 85% Of your 1RM (Goal is at least 4)
10 Medicine Ball Squat Jumps (No rest from Squats)
5 Barbell Crawly Things
:90 Seconds Rest

ASSISTANCE - 3 Rounds
:30 Second Dumbbell or Kettlebell Step-Ups (High Step)
:30 Seconds Glute Ham Raises/Back Extension or Reverse Hyper
:30 Seconds Atlas Stone Squats
:30 Seconds Rest

MINDSET - Race to 100 Kettlebell Swings. Kettlebell Should be approximately 50% of your Bodyweight.  
Get in a line with the people using the same Kettlebell. First person performs their max number of swings. Once they break, the next person goes.  And so on. Keep track of your number. You only get the rest that it takes for the other people in your group to swing. As people win, you get less rest.  It pays to be a winner. 
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