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FRIDAY, 17MAY2019 - Work For Today

Wave 1/Week 1/Day 3


CONDITIONING - 10, 8, 6 Reps of

Chest to Bar Pull-ups

Inverted Rows

Viper Press or Thruster

200 Meter Sprint


STRENGTH GIANT SET - Deadlift Focus (Speed & Endurance) 

Set 1: 15 Axle Deadlifts - @ 50% Of your 1RM

200 Meter Farmer’s Carry 

4 Standing Plate Halos (Each Side)

3 Tire Flip Burpee Box Jumps

Rest 90 Seconds and get right back to your Deadlifts 


Set 2: 10 Axle Deadlifts @ 60% Of your 1RM

200 Meter Farmer’s Carry 

4 Standing Plate Halos (Each Side)

3 Tire Flip Burpee Box Jumps

Rest 90 Seconds


Set 3: As Many Axle Deadlifts As Possible @ 70% Of your 1RM (Goal is at least 8)

200 Meter Farmer’s Carry 

4 Standing Plate Halos (Each Side)

3 Tire Flip Burpee Box Jumps


TECHNIQUE GIANT SET - 5 Rounds of the Following Giant Set

5 Competition Squats @ 70% of Your 1RM

4 Standing Plate Halos (Each Side)

:60 seconds rest between rounds.

Work on your form, set up, walk out and technique. 


ASSISTANCE FINISHER - 4 Rounds (12 Total Minutes)

:30 Seconds Bent Over Rows

:30 Seconds Rest

:30 Seconds Good Mornings

:30 Seconds Rest

:30 Seconds Glute HamRaises or Nordic Hamstring Curls

:30 Seconds Rest

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