Awesome Job Em!

Awesome Job Em!

"The only thing standing between you and your goal is the bullshit story you keep telling yourself as to why you can't achieve it.  We may place blame, give reasons, and even have excuses; but in the end, it is an act of cowardice to not follow your dreams." --Steve Maraboli

FRIDAY, 30NOVEMBER2018 - Work For Today

Wave 1/Week 1/Day 3


CONDITIONING – As Many Rounds As Possible in 12 Minutes

10 Deficit Push-Ups

10 Speed Sumo Deadlifts (Light)

10 Burpee Lateral Jumps

10 PVC Overhead Walking Lunges


STRENGTH - Squat Focus (Speed & Endurance) 

Set 1: 12 Front Squats @ 55% Of your 1RM

10 Toes To Bar

:30 Seconds Sledge Hammer Swings

:30 Seconds Kettlebell Swings

Set 2: 10 Front Squats @ 65% Of your 1RM

10 Toes To Bar

:30 Seconds Sledge Hammer Swings

:30 Seconds Kettlebell Swings

Set 3: As Many Front Squats As Possible @ 75% Of your 1RM (Goal is at least 8)

10 Toes To Bar

:30 Seconds Sledge Hammer Swings

:30 Seconds Kettlebell Swings


ASSISTANCE - 4 Rounds of the Following Giant Set

12 Barbell Step-Ups - 6 Each Side - (As Heavy As Possible - Ramping)

12 Stiff Leg Deadlifts (Very Light) - Feet Together

:30 Seconds Kettlebell Goblet Squats (As Heavy As Possible)

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