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"No such thing as spare time, 
No such thing as free time,
No such thing as down time,
All you got is life time. (Don't Waste it)
Go."  --Henry Rollins

SATURDAY, 01JUNE2019 - Work For Today

Wave 1/Week 3/Day 3


CONDITIONING - As Fast As Possible

15 Power Cleans

15 Burpee Lateral Jumps

15 "V" Sit-Ups

Run 400 Meters

12 Power Cleans

12 Burpee Lateral Jumps

12 "V" Sit-Ups

Run 400 Meters

10 Power Cleans

10 Burpee Lateral Jumps

10 "V" Sit-Ups

Run 400 Meters


STRENGTH GIANT SET - Deadlift Focus (Hypertrophy) 

Set 1: 5 Burpee Broad Jumps 

12 Deficit Deadlifts @ 55% Of your 1RM - 2-3” Deficit

:30 Second Side Plank (Each Side)

150 Foot Farmer’s Walk (With Dumbbells or Implements)

150 Foot Sled Push or 1:00 Prisoner Squats

Rest 90 Seconds and get right back to your Deadlifts 


Set 2: 5 Burpee Broad Jumps

9 Deficit Deadlifts @ 65% Of your 1RM

:30 Second Side Plank (Each Side)

150 Foot Farmer’s Walk (With Dumbbells or Implements)

150 Foot Sled Push or 1:00 Prisoner Squats

:90 Seconds Rest


Set 3: 5 Burpee Broad Jumps

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

:30 Second Side Plank (Each Side)

150 Foot Farmer’s Walk (With Dumbbells or Implements)

150 Foot Sled Push or 1:00 Prisoner Squats


TECHNIQUE GIANT SET - 4 Rounds

5 Burpee Pull-ups or Burpee Bar Touches

8 Competition Squats @ 60% of Your 1RM

6 Full Contact Twists (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!

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