"Where there's discomfort, there's fear," he said. "In these very tough positions, you're in a little piece of hell. And through this daily suffering, you learn to survive in these situations. You have to find comfort in uncomfortable situations. You have to be able to live in your worst nightmare. Jiu-jitsu puts you completely in the moment where you must have complete focus on finding a solution to the problem. This trains the mind to build that focus, to increase your awareness, your capacity to solve problems. Sometimes, you don't have to win. You cannot win. But that has nothing to do with losing.” - Rickson Gracie

MONDAY, 31DECEMBER2018 - Work For Today

Wave 2/Week 6/Day 1


TECHNIQUE:  The First 10-15 Minutes of Class will be a quick review of the form, cues and execution of the deadlift.  We will work singles until you get up to your working weight. 

Load the Bar with 50% of your 1RM.

At the top of Every Minute for As many Minutes as Needed: Walk up, set-up, breathe, brace and pull a single just as if it were your PR.  We are building a pattern here, People. 

Make small jumps every minute until you work your way up to 70% of your 1RM then: 


STRENGTH - Deadlift Focus (Power)

Set 1: 8 Explosive Good Mornings (With a Band)

6 Deadlifts @ 70% Of your 1RM

15 “V” Sit-Ups

Rest 90 Seconds and get right back to your Deadlifts 


Set 2: 8 Explosive Good Mornings (With a Band)

4 Deadlifts @ 80% Of your 1RM

15 “V” Sit-Ups

:90 Seconds Rest

Set 3: 8 Explosive Good Mornings (With a Band)

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

15 “V” Sit-Ups

:90 Seconds Rest


VOLUME MINDSET for Time: 

Load A Bar with 70-80% of Your 1RM

1 Deadlift

1 Burpee Lateral Jump

50 Foot Sandbag Carry

2 Deadlifts 

2 Burpee Lateral Jumps

50 Foot Sandbag Carry. 

Then, 3/3, 4/4, 5/5, 4/4, 3/3, 2/2, 1/1 All with the 50 Foot Sandbag carry chaser. 

…Fastest time wins.  

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