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"He who fears what he shall suffer, already suffers what he fears." —Montaigne

MONDAY, 3JUNE2019 - Work For Today

Wave 2/Week 4/Day 1


CONDITIONING - 7 Rounds W/ a Partner

:30 seconds Max Keg Loads (back and forth as a team)

:30 seconds Rest


STRENGTH GIANT SET - Squat Focus (Hypertrophy) 

Set 1: 4 Sandbag Over Shoulder (Around Bodyweight)

9 Zercher Squats or Front Squats @ 65% Of your 1RM - Immediately followed By 

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

:30 Seconds Explosive Landmines

Rest 90 Seconds and get right back to your Squats 


Set 2: 4 Sandbag Over Shoulder (Around Bodyweight)

7 Zercher Squats or Front Squats @ 75% Of your 1RM - Immediately followed By 

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

:30 Seconds Explosive Landmines

8 Burpee Pull-Ups or Burpee Bar Touches if you Can’t do Pull-Ups

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 @ 85% Of your 1RM (Goal is at least 5) 

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

:30 Seconds Explosive Landmines

8 Burpee Pull-Ups or Burpee Bar Touches if you Can’t do Pull-Ups


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 - Load up the SSB with your estimated 50% 1RM Bulgarian Split Squat

At the Top of Every Minute for 10 minutes Complete: 

5 Hatfield Bulgarian Split Squats (Each Side)

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