"If everything seems under control, you're not going fast enough." --Mario Andretti

MONDAY, 24SEPTEBER2018 - Work For Today

Wave 2/Week 4/Day 1

CONDITIONING - 15, 12, 10 Reps of 

Dimel Deadlifts @ 35-40% of Your 1RM

Pull-Ups or Straight Arm Lat Pull-Downs

100 Foot Burpee Broad Jumps

 

BUILD - You Have a STRICT 15 Minutes to work up to 70%-75% of Your 1RM Deadlift or Split Jerk. Once you are there, You will be ADDING WEIGHT for this workout.  FEEL FREE to use another variation such as the Car deadlift, Trap Bar, 18”, Farmer’s Handle, etc

STRENGTH - 15 Minute Time Cap

Round 1

15 Kettlebell Swings With a Different Grip Object.

3 Deadlifts @ 80% of Your 1RM 

:20 Seconds Bandy Twisty Things

:20 Seconds Burpee Pull-Ups or Burpee Bar Touches

Round 2

15 Kettlebell Swings With a Different Grip Object.

2 Deadlifts @ 85% of Your 1RM 

:20 Seconds Bandy Twisty Things

:20 Seconds Burpee Pull-Ups or Burpee Bar Touches

Round 3

15 Kettlebell Swings With a Different Grip Object.

As Many Deadlifts as Possible @ 90% (Goal +1) of Your 1RM 

:20 Seconds Bandy Twisty Things

:20 Seconds Burpee Pull-Ups or Burpee Bar Touches

*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. But Again, Don’t Miss Reps. 


STRONGMAN ASSISTANCE FINISHER - 3 Round Stone Series

Line Up 4 Stones Heaviest to Lightest. and Set a Clock for :60 Seconds 

Load the Heaviest Stone to a 44-inch Platform

Next Stone Goes to 48 Inches High.

Stone 3 Goes to 50 Inches 

Stone 4 Goes to 52” and will be done for as Many reps as possible for the remainder of the minute. 

Your Score is the number of Reps on your Final Stone.

Go heavier than you want to. 

Rest 2:00 Minutes and go again. 

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