"People are always blaming their circumstances for what they are. I don't believe in circumstances. The people who get on in this world are the people who get up and look for the circumstances they want, and if they can't find them, they make them." --George Bernard Shaw

MONDAY, 01JULY2019 - Work For Today

Wave 3/Week 8/Day 1

STRENGTH GIANT SET - Squat Focus (Speed & Endurance) 

Set 1: 3 Keg Over Bar (Approximately @ Bodyweight)

8 Pin Squats or Pause Squats @ 65% Of your 1RM

7 Axle Roll-Outs

Rest 90 Seconds and get right back to your Squats 

Set 2: 3 Keg Over Bar (Approximately @ Bodyweight)

6 Pin Squats @ 75% Of your 1RM

7 Axle Roll-Outs

:90 Seconds Rest

Set 3: 3 Keg Over Bar (Approximately @ Bodyweight)

As Many Pin Squats As Possible @ 85% Of your 1RM (Goal is at least 4)

7 Axle Roll-Outs


5 Deadlift Rows (As Heavy As Possible)

6-7 Competition Deadlifts @ 70%

: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!

STRONGMAN - As Many Rounds As Possible in 8 Minutes

50 Foot Barbell Or Dumbbell Walking Lunges

50 Foot Sandbag Carry


Partner A: Max Rep Thrusters

Partner B: Wall Sit

***Thrusters can only be completed while one of the two teammates is in the Wall Sit position. First Team to 100 Thrusters Wins. 

______________________________________________________________________                -dieEMPTY-