"Don't measure yourself by what you have accomplished, but by what you should have accomplished with your ability." 

"Do not let what you cannot do interfere with what you can do."  --John Wooden

MONDAY, 26NOVEMBER2018 - Work For Today

Wave 1/Week 1/Day 1

STRONGMAN CONDITIONING - 3 Rounds

10 Burpee Pull-Ups

1 Farmer’s Walk Obstacle Course.

*You will have multiple Tests and turns, Step ups and step downs to make it through. Use a lighter weight but push yourselves. 


STRENGTH - Deadlift Focus (Hypertrophy) 

Set 1: 10 Deadlifts @ 60% Of your 1RM

10 Hanging Rainbows (5 Each Side)

4 Atlas Stone to Shoulder - (Light-sh. Stay Explosive)

Rest 90 Seconds and get right back to your Deadlifts 

Set 2: 8 Deadlifts @ 70% Of your 1RM

10 Hanging Rainbows (5 Each Side)

4 Atlas Stone to Shoulder - (Light-ish. Stay Explosive)

:90 Seconds Rest

Set 3: As Many Deadlifts As Possible @ 80% Of your 1RM (Goal is at least 6)

10 Hanging Rainbows (5 Each Side)

4 Atlas Stone to Shoulder - (Light-sh. Stay Explosive)

:90 Seconds Rest


ASSISTANCE - 20, 15, 10 Reps of

Rack Puils (Just Below the Knee) - HEAVY

T-Bar or Corner Barbell Rows - Heavy

Glute Ham Raises or Reverse Hyper

:30 Seconds Face Pulls Between Rounds

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