IMG_EDE17C0872E6-1.jpeg

"Winners embrace hard work. They love the discipline of it, the trade-off they're making to win. Losers, on the other hand, see it as punishment. And that's the difference." --Lou Holtz

MONDAY, 05OCTOBER2018 - Work For Today

Wave 3/Week 10/Day 1


STRONGMAN CONDITIONING - At the Top of Every Minute for 10 Minutes

50 Foot Farmer’s Carry (Moderate to Heavy)

50 Foot Keg Carry (Moderately Heavy)


BUILD - You Have a STRICT 12 Minutes to work up to 90%-95% of Your 1RM Deadlift. Once you are there, Drop back the weight and begin your rounds. Use low reps, this is 1RM practice, not a warm-up. 


STRENGTH - 18 Minute Time Cap (PULL THESE PERCENTAGES FROM YOUR TRUE 1RM’s.  Not what you just worked up to during the “Build” Phase.)


Round 1

100 Foot Back Peddle Sled Drag

As Many Deadlifts as possible @ 85% of Your 1RM (Goal 4+) 

10 Dragon Flags

100 Foot Prowler Sprint

Round 2

100 Foot Back Peddle Sled Drag

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

10 Dragon Flags

100 Foot Prowler Sprint

Round 3

100 Foot Back Peddle Sled Drag

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

10 Dragon Flags

100 Foot Prowler Sprint


ASSISTANCE FINISHER - 5 Rounds

Once You Grab the Bar, Do Not Release it Until The Complex is Complete

6 Snatch Grip Deadlifts (Heavy)

10 Snatch Grip Shrugs 

:30 Seconds Snatch Grip Holds (Just standing and Holding)

Strict 1:00 Minute Rest


…If you Chose your Deadlift weight Correctly, this will be extremely taxing for your Back, Traps and Grip.  Manipulate the weight each Round to make it appropriate.

________________________________________________________________________

NEVERsate@Gmail.com                    -dieEMPTY-