"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, the ignorance of which kills countless ideas and splendid plans: that the moment one definitely commits one-self, 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, begin it. Boldness has genius, power and magic in it. Begin it now." --William Hutchison Murray

FRIDAY, 26OCTOBER2018 - Work For Today

Wave 2/Week 8/Day 3


CONDITIONING - Sprint for 7 Minutes

8 Curtis P’s

8 Pull-Ups

8 Stone Extensions

7 Curtis P’s

7 Pull-Ups

7 Stone Extensions

6 Curtis P’s 

6 Pull-Ups

6 Stone Extensions

…Continue to DROP Reps until Your 7 Minutes Expires. Try to Beat the Clock. Your Score is the total amount of completed Rounds or a time if you are brave enough. 


**Curtis P = Every Reps Starts from the Floor. Clean the Bar to front rack. Lunge Left. Lunge Right. Overhead press.  Return the bar to the floor. 


BUILD - You Have a STRICT 15 Minutes to work up to 85%-90% of Your 1RM Squat. Once you are there, Drop back the weight and begin your rounds. Use low reps, this is 1RM practice, not a warm-up. 


STRENGTH - 15 Minute Time Cap (PULL THESE PERCENTAGES FROM YOUR TRUE 1RM’s.  Not what you just worked up to during the “Build” Phase.) 

Round 1

5 Dumbbell Step-Ups (Each Side) - Light Weight - Explosive

As Many Squats as possible @ 85% of Your 1RM (Goal 4+)

10 Glute Ham Raises, Reverse Hyper or 45 Degree Back Raise

6 Burpee Box Jumps

Round 2

5 Dumbbell Step-Ups (Each Side) - Light Weight - Explosive

As Many Squats as possible @ 80% of Your 1RM (Goal 5+)

10 Glute Ham Raises, Reverse Hyper or 45 Degree Back Raise

6 Burpee Box Jumps

Round 3

5 Dumbbell Step-Ups (Each Side) - Light Weight - Explosive

As Many Squats as possible @ 75% of Your 1RM (Goal 7+)

10 Glute Ham Raises, Reverse Hyper or 45 Degree Back Raise

6 Burpee Box Jumps


ASSISTANCE FINISHER - “Bring Sally Up” Squats  @ 30% of Your 1RM. 

Find the Song, “Flower” by Moby.  Hit play and then follow the lyrics. Every time it says bring Sally Up - Stand.  Every time it Says, Bring Sally Down, Drop into the hole and stay there until you can called to stand.  You can also lighten up the load and do front squats if You so Choose...

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