"If we treat people the as they are, we make them worse.  If we treat people as they ought to be, we help them become what they are capable of becoming." --Johann Wolfgang Von Goethe

FRIDAY, 12JULY2019 - Work For Today

Wave 3/Week 9/Day 3


CONDITIONING - At the top of Every Minute for 9 Minutes

Minute 1: 8 Pull-Ups or 12 Inverted Rows & 10 Kettlebell Swings

Minute 2: 8 Pull-Ups or 12 Inverted Rows & 10 Kettlebell Swings

Minute 3: 8 Pull-Ups or 12 Inverted Rows & 10 Kettlebell Swings

Minute 4: 6 Pull-Ups or 10 Inverted Rows & 8 Kettlebell Swings

Minute 5: 6 Pull-Ups or 10 Inverted Rows & 8 Kettlebell Swings

Minute 6: 6 Pull-Ups or 10 Inverted Rows & 8 Kettlebell Swings

Minute 7: 4 Pull-Ups or 8 Inverted Rows & 6 Kettlebell Swings

Minute 8: 4 Pull-Ups or 8 Inverted Rows & 6 Kettlebell Swings

Minute 9: 4 Pull-Ups or 8 Inverted Rows & 6 Kettlebell Swings



STRENGTH GIANT SET - Deadlift Focus (Hypertrophy) 

Set 1: 3 Sandbag Over Shoulder  (Heavy-ish)

10 Deficit Deadlifts @ 65% Of your 1RM - 2-3” Deficit

6 Full Contact Twists (Each Side) 

8 Atlas Stone Squats or Sandbag Squats (DEEP)

200 Meter Sprint Holding a Medicine Ball

Rest 90 Seconds and get right back to your Deadlifts 


Set 2: 3 Sandbag Over Shoulder  (Heavy-ish)

8 Deficit Deadlifts @ 75% Of your 1RM

6 Full Contact Twists (Each Side) 

8 Atlas Stone Squats or Sandbag Squats

200 Meter Sprint Holding a Medicine Ball

:90 Seconds Rest


Set 3: 3 Sandbag Over Shoulder  (Heavy-ish)

As Many Deficit Deadlifts As Possible @ 85% Of your 1RM (Goal is at least 3)

6 Full Contact Twists (Each Side) 

8 Atlas Stone Squats or Sandbag Squats

200 Meter Sprint Holding a Medicine Ball


TECHNIQUE GIANT SET - 4 Rounds

5 Burpee Pull-ups or Burpee Bar Touches

3 Competition Squats @ 70% 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!


ASSISTANCE - 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.

______________________________________________________________________________

NEVERsate@Gmail.com                -dieEMPTY-