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"You are essentially who you create yourself to be and all that occurs in your life is the result of your own making...The discontent and frustration that you feel is entirely your own creation." --Stephen Richards


FRIDAY, 14SEPTEMBER2018 - Work For Today

Wave 1/Week 2/Day 3


CONDITIONING - 10 Rounds

:30 Seconds Directional Sprints

:30 Seconds Rest

Every Time a Coach Says, “Left”. Shuffle Left quickly. “Right” means Right.

“Forward” means Forward and “Back” is a Back Peddle.

Every Time A Coach Says, “Drop”. Complete a Burpee and await further Instruction.

You will have the next direction before you are on your feet again.


BUILD - You Have a STRICT 15 Minutes to work up to 70%-75% of Your 1RM Bench Press. Once you are there, You will be ADDING WEIGHT for this workout.


STRENGTH - 15 Minute Time Cap

Round 1

50 Foot Side Straddle Walk With a Band or Hip Circle around the Outside of Your knees

3 Front Squats @ 80% of Your 1RM

5 Barbell Land Mines (Each Side)


Round 2

50 Foot Side Straddle Walk With a Band or Hip Circle around the Outside of Your knees

3 Front Squats @ 85% of Your 1RM

5 Barbell Land Mines (Each Side)


Round 3

50 Foot Side Straddle Walk With a Band or Hip Circle around the Outside of Your knees

3 Front Squats @ 90% of Your 1RM

5 Barbell Land Mines (Each Side)


*If your First Rep @ 90% goes EXTREMELY well, Stop the Set. But ONLY IF you are sure that you can break a PR today. DO NOT MISS reps! Only go for a PR if you are ABSOLUTELY sure you have it. You will have the opportunity to do this every month for each exercise to keep your percentages as relevant as possible. Again, Don’t Miss Reps.


STRONGMAN ASSISTANCE FINISHER - 3-4 Rounds For Time

50 Foot Tire Flips @ Moderately Heavy

50 Foot Keg Carry @ Bodyweight or Greater

50 Foot Backwards Sled Drag @ Ridiculously Heavy

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