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"It had long since come to my attention that people of accomplishment rarely sat back and let things happen to them. They went out and happened to things." --Leonardo da Vinci

MONDAY, 11SEPTEMBER2017- Work For Today
Wave 3/Week 8/Day 1

STRONGMAN CONDITIONING - At the Top of Every minute
1 Atlas Stone To Shoulder
1 Burpee
2 Atlas Stone To Shoulder
2 Burpees
3 Atlas Stone To Shoulder
3 Burpees
1, 2, 3, 4, 5, 5, 4, 3, 2, 1 Reps for each Minute.   

STRENGTH - Deadlift Focus (Speed & Endurance) 
Set 1: 8 Frame Deadlifts @ 65% Of your 1RM
12 Glute Ham Raise Sit-Ups
:30 Seconds Kettlebell or Dumbbell Swings
Rest 90 Seconds and get right back to your Deadlifts 

Set 2: 6 Frame Deadlifts @ 75% Of your 1RM
12 Glute Ham Raise Sit-Ups
:30 Seconds Kettlebell or Dumbbell Swings
:90 Seconds Rest

Set 3: As Many Frame Deadlifts As Possible @ 85% Of your 1RM (Goal is at least 4)
12 Glute Ham Raise Sit-Ups
:30 Seconds Kettlebell or Dumbbell Swings
:90 Seconds Rest

ASSISTANCE - As Many Rounds As possible in 12 Minutes
10 Deficit Deadlifts
12 Glute Ham Raises Or Other Leg Curl
10 Yates Rows
***No Rest between exercises.  Complete as many Rounds As possible in the allotted 12 Minute Time Span. 

STRONGMAN CONDITIONING - In teams of 3 - 1 Mile Farmer’s Carry (Light Weight)
Each Athlete will take turns carrying the implements as far as possible.  When they drop, you switch out Athletes. That is 16 Trips to the Barn and Back.
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