Happy Birthday Taylor & Amy!!! We are so Happy to Have you guys on the Team! 

Happy Birthday Taylor & Amy!!! We are so Happy to Have you guys on the Team! 

"On one level, we believe we're capable of great things.  We see ourselves as heroic figures.  But at the fist sign of stress, fatigue, and fear, that diminishing voice creeps in.  our mind begins to work against us.  That tiny voice grows in intensity and volume.  We hesitate.  We begin to doubt our abilities. Now that internal voice is so loud that we can barely make any sense of it.  We second guess ourselves. We believe there is an inherent scarcity with regards to what might be possible.  It is in that moment that the inner war is raging." --Richard Machowicz

FRIDAY, 07SEPTEMBER2018 - Work For Today
Wave 1/Week 1/Day 5

HEAVY CONDITIONING - In Teams of Two - 20, 18, 15 Reps of
Keg Clean & Press (With Down Commands)
Tire Flips
Run 400 Meters After Each Round Holding a Kettlebell.

You can complete this any way you would like, but you will be timed.
One Partner Needs to be working at ALL times.
Other than that, get creative and get the best time you can!

BUILD - You Have a STRICT 10 Minutes to work up to 75%-80% of Your 1RM Squat. Once you are there, Drop Back your Weight and begin your rounds.

STRENGTH - 20 Minute Time Cap

Round 1
:20 Seconds Single Arms Kettlebell Swings (Each Side)
As Many Squats as possible @ 70% of Your 1RM (Goal 12+)
1:00 Minute Weighted Plank

Round 2
:20 Seconds Single Arms Kettlebell Swings (Each Side)
As Many Squats as possible @ 65% of Your 1RM (Goal 15+)
1:00 Minute Weighted Plank

Round 3
:20 Seconds Single Arms Kettlebell Swings (Each Side)
As Many Squats as possible @ 60% of Your 1RM (Goal 18+)
1:00 Minute Weighted Plank

ASSISTANCE FINISHER - (As Fast as Possible) 5, 4, 3, 2, 3, 4, 5 Reps of
Tempo Squats @ 50% of Your 1RM (4 Seconds Down, 4 Second Pause, 4 Seconds Up)
Step-Ups (Each Side)
:45 Second Wall Sit (At Parallel, Hands Above Head)
_____________________________________________________
NEVERsate@Gmail.com                    -dieEMPTY-