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"You've grown stronger here than I ever could have imagined. The only way to know how strong, is to keep testing your limits." - Jor-El, Man of Steel

MONDAY, 29OCTOBER2018 - Work For Today

Wave 3/Week 9/Day 1


CONDITIONING - As Many Rounds As Possible in 10 Minutes

Max Distance Burpee Broad Jump (Try to beat it Every Round)

50 Foot Bear walk 

5 Pull-Ups

8 Explosive Banded Good Mornings


BUILD - You Have a STRICT 15 Minutes to work up to 90%-95% Of Your 1RM Deadlift. Then Jump Into Your Reps.


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

4 Keg Over Bar (Moderate Weight - Stay Explosive)

As Many Deadlifts as possible @ 90% of Your 1RM (Goal 3+)

5 Hanging Rainbows (Each Side)

Round 2

4 Keg Over Bar (Moderate Weight - Stay Explosive)

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

5 Hanging Rainbows (Each Side)

Round 3

4 Keg Over Bar (Moderate Weight - Stay Explosive)

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

5 Hanging Rainbows (Each Side)


ASSISTANCE FINISHER - 5 Rounds (10 Total Minutes)

:30 Seconds Sumo Deadlifts (Moderate Weight)

:30 Seconds Max Front Squats @ 50% of Your 1RM

:30 Seconds Bent Over Rows 

:30 Seconds Rest

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