"We should all start to live before we get too old. Fear is stupid. So are regrets." --Marilyn Monroe

02NOVEMBER2018 - Work For Today

Wave 3/Week 9/Day 3


BUILD - You Have a STRICT 10 Minutes to work up to 85%-90% of Your 1RM Squat. Once you are there, Drop Back your Weight and begin your rounds. Use low reps, this is 1RM practice, not a warm-up. 


STRENGTH - 20 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 Atlas Stone to Shoulder

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

:30 Seconds Hollow Rocks

Round 2

5 Atlas Stone to Shoulder

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

:30 Seconds Hollow Rocks

Round 3

5 Atlas Stone to Shoulder

As Many Squats as possible @ 70% of Your 1RM (Goal 9+)

:30 Seconds Hollow Rocks


ASSISTANCE FINISHER - (As Fast as Possible) 5, 4, 3, 2, 3, 4, 5 Reps of 

Tempo Squats @ 50% of Your 1RM (4 Seconds Down, 4 Second Pause, 4 Seconds Up)

Step-Ups (Each Side)

Lumberjack Squats x2 (i.e. 5 = 10 Reps, 4 = 8…)

:45 Second Wall Sit (At Parallel, Hands Above Head)


MINDSET - 10 Minutes With A Partner

Athlete A: Max Distance Keg/Stone/H-Stone/Sandbag (Your Choice). Go MUCH further than your legs want you to. This is where Character is built. 

Athlete B: Carry a Rubber Mat or Tire To Catch the Bail. Then you are up. 

Continue to switch positions (The Implement must remain moving) for 10 Minutes.

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