"A child has no trouble believing the unbelievable, nor does the genius or the madman. It's only you and I, with our big brains and our tiny hearts, who doubt and overthink and hesitate." --Steven Pressfield

"It's better to be in the arena, getting stomped by the bull, than to be up in the stands or out in the parking lot." --Steven Pressfield

FRIDAY, 12JANUARY2018 -  Work For Today
Wave1/Week 2/Day 5

STRENGTH - You Have 30 Minutes to Work up to a 1RM 3 Second Pause Squat
Between Rounds Complete:
10 Dragon Flags
100 Foot Broad Jumps

VOLUME
Set 1: As many 3 Second Pause Squats as Possible @ 80% of your 1RM
10 Dragon Flags

Set 2: 5 - 3 Second Pause Squats @ 80% of your 1RM
10 Dragon Flags

Set 3: 5 - 3 Second Pause Squats @ 80% of your 1RM
10 Dragon Flags

ASSISTANCE - 4 Rounds of the Following Giant Set
10 Dumbbell Step-Ups (Each Side)
10 Good Mornings (Pins set at bottom of deadlift height)
8 Dumbbell Windmills (Each Side)
:90 Seconds Rest

CONDITIONING - At the Top of Every minute
Minute 1: 2 Squats @ 60% of Your 1RM
Minute 2: 4 Squats @ 60% of Your 1RM
Minute 3: 6 Squats @ 60% of Your 1RM
* Continue to add reps Every Round until you can no longer Keep up with the Clock
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