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"Self-control is the chief element in self-respect, and self-respect is the chief element in courage." --Thucydides

"The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack in will." --Vince Lombardi

MONDAY, 15JANUARY2018 - Work For Today
Wave 1/Week 3/Day 1

CONDITIONING - Bring Sally Up Burpees.  Every time the song says, "Bring Sally Down" Hold the bottom part of the push-up without allowing your chest to touch the floor.

STRENGTH - You Have 30 Minutes to Work up to a 1RM Deficit Deadlift
Between Attempts Complete:
1:00 Minute Plank
10 Burpee Box Jumps

VOLUME
Set 1: As many Deficit Deadlifts as Possible @ 80% of your 1RM
1:00 Minute Plank

Set 2: 5 Deficit Deadlifts @ 80% of your 1RM
1:00 Minute Plank

Set 3: 5 Deficit Deadlifts @ 80% of your 1RM
1:00 Minute Plank

ASSISTANCE - 4 Rounds of the Following Giant Set
12 Sumo Stance Stiff Leg Deadlifts (As Heavy As Possible)
12 Sumo Deadlifts (Moderate Weight)
15 Landmine (Odd Grip) Rows
Rest :90 Seconds, Manipulate weight if necessary and get right back to your first exercise. 

STRONGMAN - At the Top of Every Minute for 10 Minutes
100 Foot Yoke Carry (Traditional or Zercher)
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