HAPPY BIRTHDAY EM!

HAPPY BIRTHDAY EM!

"When what you are deeply passionate about, comes together, not only does your work move toward greatness, but so does your life. For, in the end, it is impossible to have a great life unless it is a meaningful life.  And it is very difficult to have a meaningful life without meaningful work.  Perhaps, then, you might gain that rare tranquility that comes from knowing that you've had a hand in creating something of intrinsic excellence that makes a contribution.  Indeed, you might even gain that deepest of all satisfactions: knowing that your short time here on this earth has been well spent, and that it mattered." --James C. Collins

FRIDAY, 24MAY2019 - Work For Today

Wave 1/Week 2/Day 3


CONDITIONING - 3 Rounds

:30 Seconds Hollow Rocks

:30 Seconds RKC Plank

:30 Seconds KB Ab Pushy Outy Things (to Focus on your Brace)

:30 Seconds Rest


STRENGTH GIANT SET - Deadlift Focus (Power)

Set 1: 2 Circus Dumbbell Cleans (Each Side)

8 Paused Deadlifts (1” Off Floor) @ 60% Of your 1RM or Car Deadlifts

:30 Seconds Belt Squats w/ Moderate Weight (deep)

50 Foot Farmer’s Walk or Frame Carry (HEAVY)

Rest 90 Seconds and get right back to your Deadlifts 


Set 2: 2 Circus Dumbbell Cleans (Each Side)

6 Paused Deadlifts @ 70% Of your 1RM or Car Deadlifts

:30 Seconds Belt Squats w/ Moderate Weight (deep)

50 Foot Farmer’s Walk or Frame Carry (HEAVY)

:90 Seconds Rest


Set 3: 2 Circus Dumbbell Cleans (Each Side)

As Many Paused Deadlifts As Possible @ 80% Of your 1RM (Goal is at least 5) or Car Deadlifts

:30 Seconds Belt Squats w/ Moderate Weight (deep)

50 Foot Farmer’s Walk or Frame Carry (HEAVY)

:90 Seconds Rest


TECHNIQUE GIANT SET - At the top of every minute for 10 minutes

Perform 3 competition Squats at 55% of your 1 Rep Maximum

Dead bugs for the remainder of the minute.

Focus on your form, technique and set up. Every single rep here is important.


MINDSET FINISHER - At then Top of Every Minute for As long as you Can keep up…

Load a Bar with 40% of Your 1RM Deadlift and Set a Clock

Minute 1: 2 Reps

Minute 2: 4 Reps

Minute 3: 6 Reps

Minute 4: 8 Reps

…Continue to add 2 Reps Every minute until you are no longer able to keep up with the clock. 

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