"According to decades of research, there are two fundamental mindsets that determine how people respond to struggle, setbacks and failure. In one mindset, you're likely to get discouraged and give up on your goal. In the other, you tend to embrace the struggle, learn from the setbacks and keep moving forward - you persevere."

"Permanence, perseverance and persistence in spite of all obstacles, discouragements and impossibilities: It is this, that in all things distinguishes the strong soul from the weak." --Thomas Carlyle

SATURDAY, 05OCTOBER2019 - Work For Today

Wave 2/Week 11/Day 4


CONDITIONING - 3 Rounds of the Following Circuit.  You have :40 Seconds of Max Effort Work, Followed by :20 Seconds to Rest and Rotate to your Next Exercise.

1. Kettlebell Swings

2. Jumping Lunges

3. Battle Ropes

4. Glute Ham Raise Sit-Ups

5. Dips

6. Medicine Ball Squat Throws

7. Knees to Elbows

8. Burpee Bar Touches

9. Box Jumps

10. Sledgehammer Swings

Rest 1:00 Minute and then being again at the Top.


STRONGMAN GIANT SET - 4 Rounds - Adding Weight Everywhere you are able to

6 Chest to Bar Pull-Ups or 12 Inverted Rows

2 Incline Log Bench or Swiss Bar Flat Bench Presses (Aim to break 90%)

8 Toes to Bar

1:00 Minute Jump Rope

No Rest Between Exercises.  Stay Focused. Rest as long as it takes you to add weight Between Rounds. 


ASSISTANCE - 4 Rounds

:30 Seconds Dumbbell Squeeze Presses

:30 Seconds Regular Dumbbell Bench Presses

:30 Seconds Push-Ups

:30 Seconds Rest

…Use the same dumbbells, take no rest between exercises

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