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"A creative man is motivated by the desire to achieve, not by the desire to beat others." -Ayn Rand

FRIDAY, 14JUNE2019 - Work For Today

Wave 2/Week 5/Day 3



STRENGTH GIANT SET - Deadlift Focus (Power)

Set 1: 2 Circus Dumbbell Cleans (Each Side)

8 Paused Deadlifts (1” Off Floor) @ 65% Of your 1RM or Car Deadlifts

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

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

Single Arm 50 Foot Farmer’s Walk (HEAVY)

Rest 90 Seconds and get right back to your Deadlifts 



Set 2: 2 Circus Dumbbell Cleans (Each Side)

6 Paused Deadlifts @ 75% Of your 1RM or Car Deadlifts

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

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

Single Arm 50 Foot Farmer’s Walk (HEAVY)

:90 Seconds Rest



Set 3: 2 Circus Dumbbell Cleans (Each Side)

As Many Paused Deadlifts As Possible @ 85% Of your 1RM (Goal is at least 4) or Car Deadlifts

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

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

Single Arm 50 Foot Farmer’s Walk (HEAVY)

:90 Seconds Rest



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

Perform 3 competition Squats at 65% 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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