"There is a difference between interest and commitment. When you're interested in something, you do it only when it's convenient. When you're committed to something, you accept no excuses, only results." --Kenneth H. Blanchard

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"Knowing is not enough; You must apply. Willing is not enough: You must do." --Bruce Lee

MONDAY, 18SEPTEMBER2017 - Work For Today
Wave 3/Week 9/Day 1

CONDITIONING 
15 Pull-Ups or Inverted Rows
15 Thrusters
Run 400 Meters
12 Pull-Ups or Inverted Rows
12 Thrusters
Run 400 Meters
10 Pull-Ups or Inverted Rows
10 Thrusters
Run 400 Meters

STRENGTH - Deadlift Focus (Power)
Set 1: 8 Explosive Good Mornings (With a Band)
5 Deadlifts @ 75% Of your 1RM
15 “V” Sit-Ups
Rest 90 Seconds and get right back to your Deadlifts 

Set 2: 8 Explosive Good Mornings (With a Band)
3 Deadlifts @ 85% Of your 1RM
15 “V” Sit-Ups
:90 Seconds Rest

Set 3: 8 Explosive Good Mornings (With a Band)
As Many Deadlifts As Possible @ 95% Of your 1RM (Goal is at least 1)
15 “V” Sit-Ups
:90 Seconds Rest
Feel Free to go for a PR if it is There! 

WIDOWMAKER - Drop the Weight on the Bar back to 70% and Complete As Many Deadlifts As Possible in one Set. Your goal is 15-20 Reps.

ASSISTANCE - 3 Rounds of the Following Giant Set
8 Stiff Leg Deadlifts (As heavy As possible - Ramping)
:30 Seconds Reverse Hyper or Weighted Back Extension
8 Good Mornings with Safety Pins Set to the Start of Deadlift Height
***No Rest between exercises.  Take :90 Seconds Rest after you have finished all 3 and get right back to it.

STRONGMAN - At the Top of Every Minute  (Load Frame with 80% of your 1RM)
Minute 1: 2 Frame Deadlifts
Minute 2: 4 Frame Deadlifts
Minute 3: 6 Frame Deadlifts
…Continue to add 2 Reps Every Minute until you can no longer keep up with he Clock.
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