"I learned this, at least, by my experiment: that if one advances confidently in the direction of his dreams, and endeavors to live the life which he has imagined, he will meet with a success unexpected in common hours." --Henry David Thoreau

FRIDAY, 21SEPTEMBER2018 - Work For Today

Wave 1/Week 3/Day 3


CONDITIONING - 4 Rounds

:30 Seconds Bear Walk

:30 Second Max Reps Burpees

:30 Seconds Bodyweight Bulgarian Split Squats (:15 Seconds Each Side)

:30 Seconds Single Arm Atlas Stone Hold (:15 Seconds Each Side) - This is your rest

*Atlas Stone Holds.  Pick Up a Light Stone just like your were carrying it in Bear hug Position. Then let go with one arm. Don’t adjust the other. Use your Squeeze Strength to hold it in place. at :15 Seconds, switch sides.

BUILD - You Have a STRICT 15 Minutes to work up to 85%-90% of Your 1RM Box Squat. Once you are there, Drop back the weight and begin your rounds.  

STRENGTH - 15 Minute Time Cap (PULL THESE PERCENTAGES FROM YOUR TRUE 1RM’s.  Not what you just worked up to during the “Build” Phase. 

Round 1

As Many Box Squats as possible @ 80% of Your 1RM (Goal 6+)

:30 Second Flutter Kicks

:30 Seconds Double Unders or Regular Jump Rope

Round 2

As Many Box Squats as possible @ 75% of Your 1RM (Goal 8+)

10 Ab Wheel Roll-Outs

:30 Seconds Double Unders or Regular Jump Rope

Round 3

As Many Box Squats as possible @ 70% of Your 1RM (Goal 10+)

10 Ab Wheel Roll-Outs

:30 Seconds Double Unders or Regular Jump Rope


ASSISTANCE FINISHER - Squat Add/Drop Set. (4 Sets up/4 Sets down - No Rest)

Begin with 40% of Your 1RM on the Bar and Complete 5 Reps

Immediately add an appropriate Amount of Weight.

Perform 5 More Squats and Add more weight.

There is NO REST between your sets, if you have training partners, you will not even re-rack the bar. 

4 Sets adding weight, 4 Sets back down.  40 Total Reps. Don’t wish you would have worked Harder. 

________________________________________________________________________

NEVERsate@Gmail.com                 -dieEMPTY-