"On one level, we believe we're capable of great things.  We see ourselves as heroic figures.  But at the fist sign of stress, fatigue, and fear, that diminishing voice creeps in.  our mind begins to work against us.  That tiny voice grows in intensity and volume.  We hesitate.  We begin to doubt our abilities. Now that internal voice is so loud that we can barely make any sense of it.  We second guess ourselves. We believe there is an inherent scarcity with regards to what might be possible.  It is in that moment that the inner war is raging." --Richard Machowicz

FRIDAY, 07JUNE2019 - Work For Today

Wave 2/Week 4/Day 3


CONDITIONING - 4 Rounds

:30 Seconds Deep Goblet Squats

:30 Seconds Banded Full Contact Twists

:30 Seconds Hollow Rocks

:30 Seconds Rest


STRENGTH GIANT SET - Deadlift Focus (Speed & Endurance) 

Set 1: 10 Axle Deadlifts - @ 55% Of your 1RM

200 Meter Farmer’s Carry 

4 Standing Plate Halos (Each Side)

3 Tire Flip Burpee Box Jumps

Rest 90 Seconds and get right back to your Deadlifts 


Set 2: 9 Axle Deadlifts @ 65% Of your 1RM

200 Meter Farmer’s Carry 

4 Standing Plate Halos (Each Side)

3 Tire Flip Burpee Box Jumps

Rest 90 Seconds


Set 3: As Many Axle Deadlifts As Possible @ 75% Of your 1RM (Goal is at least 7)

200 Meter Farmer’s Carry 

4 Standing Plate Halos (Each Side)

3 Tire Flip Burpee Box Jumps


TECHNIQUE GIANT SET - 5 Rounds of the Following Giant Set

4 Competition Squats @ 75% of Your 1RM

4 Standing Plate Halos (Each Side)

:60 seconds rest between rounds.

Work on your form, set up, walk out and technique. 


ASSISTANCE FINISHER - As Many Rounds As Possible in 10 Minutes

5 Rubish Deadlifts

5 Stiff Leg Deadlifts 

20 Banded Lying Leg Curls

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