"Once a musician has enough ability to get into a top music school, the thing that distinguishes one performer from another is how hard he or she works. That's it. And what's more, the people at the very top don't work just harder or even much harder than everyone else. They work much, much harder." --Malcolm Gladwell, Outliers

SATURDAY, 08DECEMBER2018 - Work For Today

Wave 1/Week 2/Day 4


CONDITIONING - As Many Rounds As Possible in 10 Minutes. Go Hard People.

2 Pull-Ups

3 Burpee Bar Touches

4 Push-Ups

5 Squats

6 Kettlebell Swings (HEAVY - Approx 50% BW)


STRENGTH - Bench Focus (Speed & Endurance) 

Set 1: 12 Single Arm Landmine Rows (Each Side) 

12 Floor Presses @ 55% Of your 1RM

10 Glutei Ham Raise SIt-Ups

50 Foot Gator Walk

Set 2: 10 Single Arm Landmine Rows (Each Side)

10 Floor Presses @ 65% Of your 1RM

10 Glutei Ham Raise SIt-Ups

50 Foot Gator Walk

Set 3: 8 Single Arm Landmine Rows (Each Side)

As Many Floor Presses As Possible @ 75% Of your 1RM (Goal is at least 8)

10 Glutei Ham Raise SIt-Ups

50 Foot Gator Walk


ASSISTANCE - 3 Rounds of the Following Giant Set

Max Reps Inverted Rows

Max Reps Dumbbell Incline Bench Presses (Moderately heavy weight)

20 Face Pulls


OPTIONAL CONDITIONING - Push-Up Challenge 

Begin in a standing position.

Drop and Complete 1 Push-Up

Return to standing position

Drop and Complete 2 Push-Ups

Return to standing position

Drop and Complete 3 Push-Ups

Return to standing position

….Work you way up to 10 Push-Ups, then work your way back down the ladder. No rest on this one.

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