Awesoem Job Guys! 

Awesoem Job Guys! 

"A big problem that a lot of general fitness trainees have is that they're like grass. Now, grass is wonderful; it bends and sways and never breaks. It can survive a tornado very well. 

The oak tree on the other hand, doesn't do so well, because it looks at a tornado and says, 'Bring it!' Sometimes the oak tree survives and sometimes the tornado breaks it in half. Athletes are like oak tress. They don't bend. They either rise to the occasion or they break." --Dan John

MONDAY, 12FEBRUARY2018 - Work For Today
Wave 3/Week 7/Day 1

CONDITIONING - Get as Far into the Ladder as Possible in 12 Minutes
1 Curtis P
1 Pull-Up
2 Curtis P's
2 Pull-Ups
3 Curtis P's
3 Pull-Ups
...Continue to add reps each round for the entirety of the 12 Minutes.  
*** 1 Curtis P = Clean From Ground to front rack. Lunge Left. Lunge Right. Push-Press, Return bar to the Floor. 

STRENGTH - You Have 30 Minutes to Work up to a 1RM Block Pull
Between Attempts Complete:
:40 Seconds Hollow Rocks
10 Dumbbell Snatches (Each Side)

VOLUME
Set 1: As many Block Pulls as Possible @ 80% of your 1RM
:40 Seconds Hollow Rocks
12 Straight Arm Lat Pull-Downs (use A Band if Necessary)

Set 2: 5 Block Pulls @ 80% of your 1RM
:40 Seconds Hollow Rocks
12 Straight Arm Lat Pull-Downs (use A Band if Necessary)
 
Set 3: 5 Block Pulls @ 80% of your 1RM
:40 Seconds Hollow Rocks
12 Straight Arm Lat Pull-Downs (use A Band if Necessary)

ASSISTANCE - 3 Rounds of the Following Giant Set
10 Strict Barbell Bent Over Rows (As Heavy As Possible)
10 Glute Ham Raises or Nordic Hamstring Curls
10 Seated Good mornings (Moderate Weight)
Rest :90 Seconds, Manipulate weight if necessary and get right back to your first exercise.
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