"People are always blaming their circumstances for what they are. I don't believe in circumstances. The people who get on in this world are the people who get up and look for the circumstances they want, and if they can't find them, make them." --George Bernard Shaw

MONDAY, 12MARCH2017 - Work For Today
Wave 4/Week 11/Day 1

CONDITIONING - 3 Rounds, As Fast As possible
100 Foot Bear Walk
100 Foot Gator Walk
100 Foot Crab Walk
100 Foot Burpees Broad Jumps

STRENGTH - PR TESTING
Choose whichever Squat Variation Means the most to you (or one you think you can PR in) and start working your way up. 
Some Variations to Consider:
Front
Pause
Box
SSB
Duffalo
Spider
High Bar
Yoke Squat
Steinborn
etc...

Use these Jumps: 
3 Reps @ 50% of Your 1RM
3 Reps @ 62% of Your 1RM
3 Reps @ 75% of Your 1RM
2 Reps @ 80% of Your 1RM
1 Rep @ 90% of Your 1RM
1 Rep @ 95% of Your 1RM
1 Rep @ 102% of Your 1RM
BONUS: 1 Rep @ 104% of Your 1RM Only go for this if your 102% went very smoothly. 

Between Your Attempts, Complete:
1:00 Minute Weighted Plank
:30 Seconds Kettlebell Swings

VOLUME
Set 1: As many Squats as Possible @ 80% of your 1RM
1:00 Minute Weighted Plank
Set 2: 5 Squats @ 80% of your 1RM
1:00 Minute Weighted Plank
Set 3: 5 Squats @ 80% of your 1RM
1:00 Minute Weighted Plank

Rest up for Wednesday's PRs! 
____________________________________________________
NEVERsate@Gmail.com            -dieEMPTY-