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"A child has no trouble believing the unbelievable, nor does the genius or the madman. It's only you and I, with our big brains and our tiny hearts, who doubt and overthink and hesitate." --Steven Pressfield

MONDAY, 19NOVEMBER2018 - Work For Today

Wave 3/Week 12/Day 1


CONDITIONING - 15, 12, 10 Reps of 

Dimel Deadlifts @ 35-40% of Your 1RM

Pull-Ups or Straight Arm Lat Pull-Downs

100 Foot Burpee Broad Jumps


STRENGTH - TESTING - DEADLIFT - Any Variation 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:

:30 Second RKC Plank

10 Explosive Good Mornings w/ Resistance Band


WIDOWMAKER - Load the Bar to 60% of Your 1RM Deadlift and complete as many Reps as possible in one set without walking away from the bar.  Your goal is between 15-20+ Reps.


ASSISTANCE FINISHER - 20, 15, 10 Reps or

20 Good Mornings

20 Glute Ham Raises or Nordic Hamstring Curls

20 Barbell Rows

15 Good Mornings

15 Glute Ham Raises or Nordic Hamstring Curls

15 Barbell Rows

10 Good Mornings

10 Glute Ham Raises or Nordic Hamstring Curls

10 Barbell Rows

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