IMG_A6D1B11C2E07-1.jpeg

"Those who don't know how to suffer are the worst off." --Ming-Dao Deng

MONDAY, 08OCTOBER2018 - Work For Today

Wave 2/Week 6/Day 1


EXPLOSIVENESS - 10 Minutes 

To Work Up to a 1RM Box Jump OR

A 1RM Broad Jump OR

A 1RM Medicine Ball Throw (Chest Pass Style)

5 Hanging Leg Raise Between Every Attempt. 


BUILD - You Have a STRICT 12 Minutes to work up to 85%-90% of Your 1RM 13” Deadlift. Once you are there, Drop back the weight and begin your rounds.  


STRENGTH - 18 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 Box Jumps (Moderate-High)

As Many 13” Deadlifts as possible @ 80% of Your 1RM (Goal 6+) 

:20 Seconds “V” Sit-Ups

Round 2

5 Box Jumps (Moderate-High)

As Many 13” Deadlifts as possible @ 75% of Your 1RM (Goal 8+)

:20 Seconds “V” Sit-Ups

Round 3

5 Box Jumps (Moderate-High)

As Many 13” Deadlifts as possible @ 70% of Your 1RM (Goal 10+)

:20 Seconds “V” Sit-Ups


ASSISTANCE FINISHER - 5 Rounds

Once You Grab the Bar, Do Not Release it Until The Complex is Complete

6 Snatch Grip Deadlifts (Heavier than last wave)

10 Snatch Grip Shrugs 

:30 Seconds Snatch Grip Holds (Just standing and Holding)

Strict 1:00 Minute Rest

…If you Chose your Deadlift weight Correctly, this will be extremely taxing for your Back, Traps and Grip.  Manipulate the weight each Round to make it appropriate. 


STRONGMAN CONDITIONING - 1-2 Rounds Depending on your LIfe Choices

200 Meter Farmer’s Carry Sled Drag.  

Carry Farmer’s Handles while dragging a sled attached to you lifting belt.  

No Bueno.

________________________________________________________________________

NEVERsate@Gmail.com                 -dieEMPTY-