4 Bare Feet and a dressed up Boot!

4 Bare Feet and a dressed up Boot!

"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, 29APRIL2019 - Work For Today
 Wave 4/Week 13/Day 1


CONDITIONING - 20, 15, 10, Reps of 

Dimel Deadlifts @ 30% of Your 1RM

Burpee Lateral Jumps


STRENGTH - PR TESTING

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

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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