"A big problem that a lot of general fitness trainees have is that they're like grass. Now, grass is wonderful; it bends and sways and never breaks. It can survive a tornado very well. 

The oak tree on the other hand, doesn't do so well, because it looks at a tornado and says, 'Bring it!' Sometimes the oak tree survives and sometimes the tornado breaks it in half. Athletes are like oak tress. They don't bend. They either rise to the occasion or they break." --Dan John

WEDNESDAY, 14NOVEMBER2018 - Work For Today

Wave 3/Week 11/Day 2


CONDITIONING - 4 Rounds

:15 Seconds Single Arm Kettlebell Swing (Left)

:15 Seconds Single Arm Kettlebell Swing (Right)

:15 Seconds Single Arm Kettlebell Snatch (Left)

:15 Seconds Single Arm Kettlebell Snatch (Right)

:15 Seconds Band Pull-Aparts 

:15 Second Bear Walk

:30 Seconds Rest


STRENGTH - TESTING - OVERHEAD PRESS (Whichever Style or Implement you Choose)

3 Reps @ 50% of Your 1RM

3 Reps @ 62% of Your 1RM

3 Reps @ 75% of Your 1RM

2 Reps @ 80% of Your 1RM

1 Rep @ 90% of Your 1RM

1 Rep @ 95% of Your 1RM

1 Rep @ 102% of Your 1RM

BONUS: 1 Rep @ 104% of Your 1RM Only go for this if your 102% went very smoothly.


Between attempts, Complete:

2 High Box Jumps

3 Weighted Pull-Ups

5 Plates Halos (Each Side)


WIDOWMAKER - Load the Bar to 60% of Your 1RM Strict Overhead Press and complete as many Reps as possible in one set without re-racking the bar.  Your goal is between 15-20+ Reps.


STRONGMAN - Your Choice

Work up to a Heavy 1RM Stone to Shoulder

or

Keep it Light and do 3 Reps At the Top of Every Minute for 6 Minutes. 

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