"Successful people do what unsuccessful people are not willing to do. Don't wish it were easier, wish you were better." --Jim Rhon

"Do not pray for easy lives. Pray to be stronger men! Do not pray for tasks equal to your powers. Pray for powers equal to your tasks! Then the doing of your work shall be no miracle. But you shall be a miracle." - Phillips Brooks

FRIDAY, 02FEBRUARY2018 - Work For Today
Wave 2/Week 5/Day 5

STRENGTH - You Have 30 Minutes to Work up to a 3RM 3 Second Pause Squat
Between Rounds Complete:
10 Dragon Flags
100 Foot Broad Jumps

VOLUME
Set 1: As many 3 Second Pause Squats as Possible @ 80% of your 3RM
10 Dragon Flags

Set 2: 8 - 3 Second Pause Squats @ 80% of your 3RM
10 Dragon Flags

Set 3: 8 - 3 Second Pause Squats @ 80% of your 3RM
10 Dragon Flags

ASSISTANCE - 4 Rounds of the Following Giant Set
10 Dumbbell Step-Ups (Each Side)
10 Good Mornings (Pins set at bottom of deadlift height)
8 Dumbbell Windmills (Each Side)
:90 Seconds Rest

CONDITIONING - At the Top of Every minute
Minute 1: 2 Squats @ 60% of Your 1RM
Minute 2: 4 Squats @ 60% of Your 1RM
Minute 3: 6 Squats @ 60% of Your 1RM
* Continue to add reps Every Round until you can no longer Keep up with the Clock
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