"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, 03DECEMBER2018 - Work For Today

Wave 1/Week 2/Day 1


STRONGMAN CONDITIONING - For 10 Minutes

ODD MINUTES - 150 Foot Farmer’s Walk @ 60% of Your 1RM

EVEN MINUTES - 5 Burpee Broad Jumps  - Focus on Distance


STRENGTH - Deadlift Focus (Speed & Endurance) 

Set 1: 12 Farmer’s Handle or Car Deadlifts @ 55% Of your 1RM

3-5 Barbell Crawls - Don’t smash your face

5 Barbell Rows (As Heavy As Possible)

:30 Seconds Double Unders

Rest 90 Seconds and get right back to your Deadlifts 


Set 2: 10 Farmer’s Handle or Car Deadlifts @ 65% Of your 1RM

3-5 Barbell Crawls - Don’t smash your face

5 Barbell Rows (As Heavy As Possible)

:30 Seconds Double Unders

:90 Seconds Rest

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

3-5 Barbell Crawls - Don’t smash your face

5 Barbell Rows (As Heavy As Possible)

:30 Seconds Double Unders

:90 Seconds Rest


ASSISTANCE - As Many Rounds As possible in 12 Minutes

5 Bulgarian Split Squats (Each Side - Moderate Weight)

5 Good Mornings (Moderate Weight)

12 Glute Ham Raises, Reverse Hyper Or Nordic Hamstring Curls


STRONGMAN - 2 Rounds

One to Warm -Up

One to give everything you have left.

Atlas Stone to Shoulder (Heavy or Light - You Decide)

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