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*"I never saw a wild thing sorry for itself. A small bird will fall frozen dead from a bough without ever having felt sorry for itself." -DH Lawrence*

MONDAY, 28JANUARY2019 - Work For Today
Wave 4/Week 10/Day 1


CONDITIONING - 20, 15, 10, Reps of 

Dimel Deadlifts @ 30% of Your 1RM

Burpee Lateral Jumps


STRENGTH - PR TESTING

Choose whichever Deadlift Variation Means the most to you (or one you think you can PR in) and start working your way up. Use these Jumps:

3 Reps @ 50% of Your 1RM

3 Reps @ 62% of Your 1RM

3 Reps @ 75% of Your 1RM

2 Reps @ 80% of Your 1RM

1 Rep @ 90% of Your 1RM

1 Rep @ 95% of Your 1RM

1 Rep @ 102% of Your 1RM

BONUS: 1 Rep @ 104% of Your 1RM Only go for this if your 102% went very smoothly. 

Between Your Attempts, Complete:

10 Dragon Flags

50 Foot Farmer’s Walk

8 Kettlebell Snatches (Each Side)


VOLUME

Set 1: As many Deadlifts as Possible @ 80% of your 1RM

10 Dragon Flags

Set 2: 5 Deadlifts @ 80% of your 1RM

10 Dragon Flags

Set 3: 5 Deadlifts @ 80% of your 1RM

10 Dragon Flags


Rest up for Wednesday's PRs!

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NEVERsate@Gmail.com                -dieEMPTY-