LET US KNOW ABOUT MONDAY - MORNING ONLY OR FULL DAY OF CLASSES?

LET US KNOW ABOUT MONDAY - MORNING ONLY OR FULL DAY OF CLASSES?

"No, some people would rather not see it, but the bull is there for all of us.  Some of us choose to pass the cape in front of its horns. To live life is to risk it.  And when you feel the rush of air and catch the stink of hot breath in your face, you enter the secret order of those that have seen their own death close up.  It makes us live that much more intensely.  So intense is it  for some that it seals their fate; once they've tasted it, they just can't stop.  And in their cases, perhaps we have to accept that the light that burns brightest, burns half as long." --Laurence Gonzales

SATURDAY, 29DECEMBER2018 - Work For Today

Wave 2/Week 5/Day 3


CONDITIONING - At the Start of Every Minute 

Minute 1: 1 Pull-Up, 2 Burpees, 3 Push-Ups, 4 Mountain Climbers

Minute 2: 2 Pull-Ups, 4 Burpees, 6 Push-Ups, 8 Mountain Climbers

Minute 3: 3 Pull-Ups, 6 Burpees, 9 Push-Ups, 12 Mountain Climbers

Minute 4: 4 Pull-Ups, 8 Burpees, 12 Push-Ups, 16 Mountain Climbers

Minute 5: 5 Pull-Ups, 10 Burpees, 15 Push-Ups, 20 Mountain Climbers

Minute 6: 5 Pull-Ups, 10 Burpees, 15 Push-Ups, 20 Mountain Climbers

Minute 7: 4 Pull-Ups, 8 Burpees, 12 Push-Ups, 16 Mountain Climbers

Minute 8: 3 Pull-Ups, 6 Burpees, 9 Push-Ups, 12 Mountain Climbers

Minute 9: 2 Pull-Ups, 4 Burpees, 6 Push-Ups, 8 Mountain Climbers

Minute 10: 1 Pull-Up, 2 Burpees, 3 Push-Ups, 4 Mountain Climbers

..If you Can’t keep up with the Clock, keep moving for the entire 10 minutes


STRENGTH - Squat Focus (Power)

Set 1: 8 Burpee Broad Jumps

6 SSB Squats @ 70% Of your 1RM

:30 Seconds Hollow Rocks

Set 2: 8 Burpee Broad Jumps

4 SSB Squats @ 80% Of your 1RM

:30 Seconds Hollow Rocks

Set 3: 8 Burpee Broad Jumps

As Many SSB Squats As Possible @ 90% Of your 1RM (Goal is at least 2)

:30 Seconds Hollow Rocks


ASSISTANCE - 4 Rounds of the Following Giant Set

8 Barbell Bulgarian Split Squats (As Heavy As Possible - Each Side)

12 Barbell Walking Lunges (As Heavy As Possible - Each Side)

8 Front Rack Step-Ups - Each Side (As Heavy As Possible)

8 T-Bar Rows

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