"People are always blaming their circumstances for what they are. I don't believe in circumstances. The people who get on in this world are the people who get up and look for the circumstances they want, and if they can't find them, make them." --George Bernard Shaw

MONDAY, 07JANUARY2019 - Work For Today

Wave 3/Week 7/Day 1


MINDSET - Building Complexes. Get as Far as You Can in 10 Minutes

Once you Pick up the bar, you cannot drop it until ALL reps of ALL exercises are complete.  That is what makes a complex, a complex. 

1 Deadlift

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Good Morning

1 Jerk

Return the Bar to the Floor and Complete 1 Bodyweight ManMaker

Then 2 Reps all the way through

then 3,4, 5….Get as Far as You can in 10 Minutes


STRENGTH - Deadlift Focus (Hypertrophy) 

Set 1: 6 Deadlifts @ 70% Of your 1RM

5 Overhead Side Bends (Each Side)

4 Sandbag Over Shoulder (Explosive Hips)

Set 2: 4 Deadlifts @ 80% Of your 1RM

5 Overhead Side Bends (Each Side)

4 Sandbag Over Shoulder (Explosive Hips)

Set 3: As Many Deadlifts As Possible @ 90% Of your 1RM (Goal is at least 2)

5 Overhead Side Bends (Each Side)

4 Sandbag Over Shoulder (Explosive Hips)


ASSISTANCE - 3 Rounds of the Following Giant Set

12 Sumo Deadlifts

8 Banded Lying Leg Curls (Each Side)

8 Seated SSB Good Mornings

Max Distance Keg Carry @ Bodyweight

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