Happy Birthday Alena!!

Happy Birthday Alena!!

"Be miserable. Or motivate yourself. Whatever has to be done, it's always your choice." --Wayne Dyer

FRIDAY, 21JUNE2019 - Work For Today

Wave 2/Week 6/Day 3


CONDITIONING - As Fast As Possible

10, 8, 6, 4, 2, 10 Reps of

Kettlebell Snatches (Left)

Kettlebell Snatches (Right)

Kettlebell Swings (Left)

Kettlebell Swings (Right)

Burpees

Run 200 Meters or 1:00 Minute Jump Rope


STRENGTH GIANT SET - Deadlift Focus (Hypertrophy) 

Set 1: 4 Tire Flips  (Heavy-ish)

10 Deficit Deadlifts @ 60% Of your 1RM - 2-3” Deficit

6 Full Contact Twists (Each Side) 

8 Atlas Stone Squats or Sandbag Squats (DEEP)

150 Foot Sled Push or 1:00 Prisoner Squats

Rest 90 Seconds and get right back to your Deadlifts 


Set 2: 4 Tire Flips  (Heavy-ish)

8 Deficit Deadlifts @ 70% Of your 1RM

6 Full Contact Twists (Each Side) 

8 Atlas Stone Squats or Sandbag Squats

150 Foot Sled Push or 1:00 Prisoner Squats

:90 Seconds Rest


Set 3: 4 Tire Flips  (Heavy-ish)

As Many Deficit Deadlifts As Possible @ 80% Of your 1RM (Goal is at least 6)

6 Full Contact Twists (Each Side) 

8 Atlas Stone Squats or Sandbag Squats

150 Foot Sled Push or 1:00 Prisoner Squats


TECHNIQUE GIANT SET - 4 Rounds

5 Burpee Pull-ups or Burpee Bar Touches

6 Competition Squats @ 65% 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!


MINDSET FINISHER - Load a Bar with 60% of Your 1RM Deadlift and Get in Front of a Clock

4 Tempo Romanian Deadlifts…

4 Seconds Up, 

4 Second Hold at Lockout,

4 Seconds on the way Down

4 Second Hold, 2” Off the Ground before going back up

No rest between reps.


1:00 Minute Plank Between Sets. 

3 Sets to Freedom.

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