100lb Girl, 200lb Bag…That’s ridiculous.

100lb Girl, 200lb Bag…That’s ridiculous.

"Good is the enemy of great. And that is one of the key reasons why we have so little that becomes great. We don't have great schools, principally because we have good schools. We don't have great government, principally because we have good government. Few people attain great lives, in large part because it is just so easy to settle for a good life." --James C. Collins, Good to Great

MONDAY, 04FEBRUARY2019 - Work For Today

 Wave 4/Week 14/Day 1


CONDITIONING - Tabatas (:20 Seconds Work / : 10 Seconds Rest for 8 Rounds or 4:00 Total Minutes).  Complete All round of one exercise before taking a rest and moving onto the next. 

8 Rounds (4:00 Minutes) Tabata Burpee Broad Jumps

1 Minute Rest

8 Rounds (4:00 Minutes) Tabata Box Jumps or Step=Ups

1 Minute Rest

8 Rounds (4:00 Minutes) Tabata Hollow Rocks or Dead bugs

1 Minute Rest


STRENGTH  - PR TESTING

Choose whichever Squat Variation Means the most to you (or one you think you can PR in) and start working your way up.

Some Variations to Consider:

Front

Pause

Box

SSB

Duffalo

Spider

High Bar

Yoke Squat

Steinborn

etc...

Use these Jumps: (Optional)

3 Reps @ 50% of Your 1RM

3 Reps @ 62% of Your 1RM

3 Reps @ 75% of Your 1RM

2 Reps @ 80% of Your 1RM

1 Rep @ 90% of Your 1RM

1 Rep @ 95% of Your 1RM

1 Rep @ 102% of Your 1RM

BONUS: 1 Rep @ 104% of Your 1RM Only go for this if your 102% went very smoothly. 

Between Your Attempts, Complete:

1:00 Minute Weighted Plank

:30 Seconds Kettlebell Swings



MINDSET - At the Top of Every Minute 

Minute 1: 2 Squats

Minute 2: 4 Squats

Minute 3: 6 Squats

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

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