"Until one is committed, there is hesitancy, the chance to draw back, always ineffectiveness. Concerning all acts of initiative (and creation), there is one elementary truth that ignorance of which kills countless ideas and splendid plans: that the moment one definitely commits oneself, then Providence moves too. All sorts of things occur to help one that would never otherwise have occurred. A whole stream of events issues from the decision, raising in one's favor all manner of unforeseen incidents and meetings and material assistance, which no man could have dreamed would have come his way. Whatever you can do, or dream you can do, begin it. Boldness has genius, power, and magic in it. Begin it now." --William Hutchison Murray

WEDNESDAY, 29MAY2019 - Work For Today

Wave 1/Week 3/Day 1


CONDITIONING - As Many Rounds as Possible in 10 Minutes

5 Pull-Ups

10 Barbell Step-Ups (Bar in Front Rack Position - 5 Each Side)

5 Burpee Box Jumps


STRENGTH GIANT SET - Squat Focus (Power)

Set 1: 8 Explosive Good Mornings (With a Band)

15 Squats or Front Squats @ 50% Of your 1RM

25 “V” Sit-Ups

3 Stone Loads Or Stone to Shoulder

:30 Seconds Kettlebell Swings

Rest 90 Seconds and get right back to your Squats 


Set 2: 8 Explosive Good Mornings (With a Band)

10 Squats or Front Squats @ 60% Of your 1RM

25 “V” Sit-Ups

3 Stone Loads Or Stone to Shoulder

:30 Seconds Kettlebell Swings

Rest 90 Seconds


Set 3: 8 Explosive Good Mornings (With a Band)

As Many Squats or Front Squats As Possible @ 70% Of your 1RM (Goal is at least 8)

25 “V” Sit-Ups

3 Stone Loads Or Stone to Shoulder

:30 Seconds Kettlebell Swings


TECHNIQUE GIANT SET - 5 Rounds of the Following Giant Set

5 Glute Ham Raises or Other Leg Curl (As Heavy As Possible)

5 Competition Deadlifts @ 70% of Your 1RM

25 “V” Sit-Ups

:60 seconds rest between rounds.

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


ASSISTANCE FINISHER - 4 Rounds (8 Total Minutes)

:30 Seconds Sumo Deadlifts (Moderate Weight)

:30 Seconds Snatch Grip Deadlifts

:30 Seconds Conventional Deadlift

:30 Seconds Rest or Lying Banded Leg Curls

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