Don’t worry, Kona will be back on Monday…

Don’t worry, Kona will be back on Monday…

"You can't do common things and expect uncommon results."  --Mike Barwis

MONDAY, 20MAY2019 - Work For Today

Wave 1/Week 2/Day 1


CONDITIONING - 1, 2, 3, 4, 3, 2, 1 As Fast As Possible

Curtis P’s

Burpee Pull-Ups

1 Curtis P = Clean From Floor, Lunge Right Side in Front Rack, Lunge Left Side in Front Rack, Overhead Press & return the bar to the foot


STRENGTH GIANT SET - Squat Focus (Speed & Endurance) 

Set 1: 3 Keg Over Bar (Approximately @ Bodyweight)

12 Pin Squats or Pause Squats @ 55% Of your 1RM

:30 Seconds Medicine Ball or KB Russian Twists

:30 Seconds Kettlebell or Dumbbell Swings

Rest 90 Seconds and get right back to your Squats 


Set 2: 3 Keg Over Bar (Approximately @ Bodyweight)

9 Pin Squats @ 65% Of your 1RM

:30 Seconds Medicine Ball or KB Russian Twists

:30 Seconds Kettlebell or Dumbbell Swings

:90 Seconds Rest


Set 3: 3 Keg Over Bar (Approximately @ Bodyweight)

As Many Pin Squats As Possible @ 75% Of your 1RM (Goal is at least 7)

:30 Seconds Medicine Ball or KB Russian Twists

:30 Seconds Kettlebell or Dumbbell Swings


TECHNIQUE GIANT SET - 4 Rounds

5 Deadlift Rows (As Heavy As Possible)

8 Competition Deadlifts @ 60%

: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 - 3 Rounds

12 Front Squats @ 50% Of Your 1RM

10 Barbell Walking Lunges (Each Side)

10 Squat Jumps Holding a Kettlebell

:90 Seconds Rest

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