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"Make a radical change in your lifestyle and begin to boldly do things which you may previously never have thought of doing, or been too hesitant to attempt. So many people live within unhappy circumstances and yet will not take the initiative to change their situation because they are conditioned to a life of security, conformity, and conservation, all of which may appear to give one peace of mind, but in reality nothing is more damaging to the adventurous spirit within a man than a secure future. The very basic core of a man's living spirit is his passion for adventure. The joy of life comes from our encounters with new experiences, and hence there is no greater joy than to have an endlessly changing horizon, for each day to have a new and different sun. If you want to get more out of life, you must lose your inclination for monotonous security and adopt a helter-skelter style of life that will at first appear to you to be crazy. But once you become accustomed to such a life you will see its full meaning and its incredible beauty." --Jon Krakauer

WEDNESDAY, 19SEPTEMBER2018 - Work For Today

Wave 1/Week 3/Day 2

CONDITIONING - 2 Rounds - This is a Sprint For Time People.

Once You Grab the Bar You Cannot release it until ALL REPS OF ALL exercises are complete.  

8 Deadlifts

8 Bent Over Rows

8 Power Cleans

8 Front Squats 

8 Push-Presses

8 Back Squats

8 Split Jerks

8 Good Mornings

Sprint 200 Meters. 

2 Rounds People.  Make it to the Leaderboard. 

 

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

STRENGTH - 15 Minute Time Cap

Round 1

Agility Ladder 1x Through

3 Push Presses or Split Jerks @ 80% of Your 1RM 

:20 Seconds Screwdrivers

:20 Seconds Battle Ropes

Round 2

Agility Ladder 1x Through

2 Push Presses or Split Jerks @ 85% of Your 1RM 

:20 Seconds Screwdrivers

:20 Seconds Battle Ropes

Round 3

Agility Ladder 1x Through

As Many Push Presses or Split Jerks as Possible @ 90% of Your 1RM 

:20 Seconds Screwdrivers

:20 Seconds Battle Ropes

*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 Rounds

Line Up 5 Dumbbells Heaviest to Lightest.  The Heaviest Should Be approximately your 3-4RM Simulated Circus Dumbbell.  

Begin in Front of the Heaviest & Complete 1 Burpee. Then, Simulating the Circus Dumbbell, Clean and Press the Implement 1x …Each Side.

Move to the next Dumbbell & Complete 2 Burpees.

Then 2 Circus Dumbbell Clean & Presses…Each side.

The next DB holds 3 Burpees, 3 C&P each side…

…Continue this until you clear the ladder. 

Rest 2:00 Minutes and go again. 

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