"It had long since come to my attention that people of accomplishment rarely sat back and let things happen to them. They went out and happened to things." --Leonardo da Vinci


MONDAY, 01OCTOBER2018 - Work For Today

Wave 2/Week 5/Day 1


CONDITIONING - 5 Rounds (10 Total Minutes)

:30 Seconds Keg Cleans (No Press) 

:30 Seconds Max Front Squats @ 30% of Your 1RM

:30 Seconds Dumbbell Man Makers

:30 Seconds Rest

BUILD - You Have a STRICT 15 Minutes to work up to 90%-95% of Your 1RM Deadlift. 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

50 Foot Bear Crawl Sled Drag (Heavy Weight)

As Many Deadlifts as possible @ 85% of Your 1RM (Goal 4+)

10 Dragon Flags

400 Meter Run

Round 2

50 Foot Bear Crawl Sled Drag (Heavy Weight)

As Many Deadlifts as possible @ 80% of Your 1RM (Goal 5+)

10 Dragon Flags

400 Meter Run

Round 3

50 Foot Bear Crawl Sled Drag (Heavy Weight)

As Many Deadlifts as possible @ 75% of Your 1RM (Goal 7+)

10 Dragon Flags

400 Meter Run

ASSISTANCE - Tabata :20 Seconds Work/:10 Seconds Rest for 8 Rounds

Banded Lying Hamstring Curls

(You are going to love this)

MINDSET - With a Partner

Athlete “A” Max Length Axle Hold @ Deadlift Lockout (Bodyweight on axle)

Athlete “B” As Many Burpees as Possible while “A” is holding the Axle. 

AS A TEAM - You Must Complete 75 Burpees TOTAL.

Athletes Can only perform burpees when the Axle is off the Floor. Once it Hits the Floor, Switch Positions. 

No Resting on Your Body.

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