"I believe that the most important single thing, beyond discipline and creativity is daring to dare." --Maya Angelou

WEDNESDAY, 15MAY2019 - Work For Today

Wave 1/Week 1/Day 2


CONDITIONING - In Front of A Clock

Minute 1: 2 Stone to Shoulder, 2 Burpees

Minute 2: 3 Stone to Shoulder, 3 Burpees

Minute 3: 4 Stone to Shoulder, 4 Burpees

Minute 5: 5 Stone to Shoulder, 5 Burpees

Minute 6: 4 Stone to Shoulder, 4 Burpees

Minute 7: 3 Stone to Shoulder, 3 Burpees

Minute 8: 2 Stone to Shoulder, 2 Burpees


STRENGTH GIANT SET - Overhead Focus (Power)

Set 1: 50 Foot Arm Over Arm Sled Drag

50 Foot back Peddle Sled Drag

12 Log Clean & Presses @ 55% Of your 1RM - One clean and press away

4 Overhead Side Bends (Each Side)

:30 Seconds MMA Get-Ups

Rest 90 Seconds and get right back to your Presses 


Set 2: 50 Foot Arm Over Arm Sled Drag

50 Foot back Peddle Sled Drag

9 Log Clean & Presses @ 65% Of your 1RM

4 Overhead Side Bends (Each Side)

:30 Seconds MMA Get-Ups

:90 Seconds Rest


Set 3: 50 Foot Arm Over Arm Sled Drag

50 Foot back Peddle Sled Drag

As Many Log Clean & Presses As Possible @ 75% Of your 1RM (Goal is at least 7)

4 Overhead Side Bends (Each Side)

:30 Seconds MMA Get-Ups


TECHNIQUE GIANT SET - 4 Rounds

8 Meadows Rows (Each Side)

8 Competition Bench Presses @ 60%

4 Overhead Side Bends (Each Side)

:60 seconds Rest between rounds

Focus on your form, technique and set up. Make sure you use the muscle you are supposed to be using! 



ASSISTANCE FINISHER - 2 Rounds

:40 Second Work At each Station / :20 Seconds to Rest and Rotate. Moderate to lighter Weights on All Exercises

Station 1: Max Reps Z Presses 

Station 2: Max Reps Lateral Raises

Station 3: Max Reps Face Pulls

Station 4: Max Reps Neutral Grip Flat Dumbbell Squeeze Press

Station 5: 1 Minute Rest

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