"I promise you, the more you push yourself to accomplish anything that seems beyond your comfort level, the more you're going to hear from yourself and others how it is impossible." --Richard Machowicz

WEDNESDAY, 26DECEMBER2018 - Work For Today

Wave 2/Week 5/Day 1


CONDITIONING - 5 Rounds

:30 Seconds Max Effort SledgeHammer Swings

:30 Seconds Max Effort Bodyweight Man Makers

:30 Seconds Max Effort Keg Clean & Press

:30 Seconds Rest


STRENGTH - Deadlift Focus (Speed & Endurance) 

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

12 Glute Ham Raise Sit-Ups

:30 Seconds Battle Ropes

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

12 Glute Ham Raise Sit-Ups

:30 Seconds Battle Ropes

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

12 Glute Ham Raise Sit-Ups

:30 Seconds Battle Ropes


ASSISTANCE - Load a Bar with 60% of Your 1RM Deficit Dead.

5 Deficit Deadlifts

5 Burpee Lateral Jumps

No rest.  Fastest Time wins 

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