"We must all suffer one of two things: the pain of discipline or the pain of regret and disappointment." --Jim Rhone

MONDAY, 24JUNE2019 - Work For Today

Wave 3/Week 7/Day 1


STRENGTH GIANT SET - Squat Focus (Hypertrophy) 

Set 1: 4 Sandbag Over Shoulder (Around Bodyweight)

7 Zercher Squats or Front Squats @ 70% Of your 1RM - Immediately followed By 

8 Squat Jumps holding a Medicine ball, KB, DB or Plate

3 Barbell Crawls on Barbell or Rope

Rest 90 Seconds and get right back to your Squats 


Set 2: 4 Sandbag Over Shoulder (Around Bodyweight)

5 Zercher Squats or Front Squats @ 80% Of your 1RM - Immediately followed By 

8 Squat Jumps holding a Medicine ball, KB, DB or Plate

3 Barbell Crawls on Barbell or Rope

Rest 90 Seconds and get right back to your Deadlifts


Set 3: 4 Sandbag Over Shoulder (Around Bodyweight)

As Many Zercher Squats or Front Squats As Possible @ 90% Of your 1RM (Goal is at least 2) 

- Immediately followed By 8 Squat Jumps holding a Medicine ball, KB, DB or Plate

3 Barbell Crawls on Barbell or Rope


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

Perform 3 deadlifts at 60% of your 1 Rep Maximum

RKC Plank for the remainder of the minute.

Focus on your form, technique and set up. Every single rep here is important.


ASSISTANCE FINISHER - (As Fast as Possible) 5, 4, 3, 2, 3, 4, 5 Reps of 

Tempo Squats @ 60% of Your 1RM (4 Seconds Down, 4 Second Pause, 4 Seconds Up)

Step-Ups (Each Side)

:45 Second Wall Sit (At Parallel, Hands Above Head)

MINDSET - DEAD HANG CHALLENGE 

All Athletes Will Hang From a Pull-Up Bar (HANDS ONLY). And a Clock Will be Started. 

If you drop from the bar early, Start Doing Burpees.  You will have to continue performing burpees until the last person remains.  But don’t worry, you will not be alone. 

Last Person Left Hanging wins and will go home Burpee-Less…

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