"I do not believe in excuses. I believe in hard work as the prime solvent of life's problems." --James Cash Penney

MONDAY, 22JULY2019 - Work For Today

TESTING


CONDITIONING - Tabatas (:20 Seconds Work / : 10 Seconds Rest for 8 Rounds or 4:00 Total Minutes).  Complete All round of one exercise before taking a rest and moving onto the next. 

8 Rounds (4:00 Minutes) Tabata Burpee Broad Jumps

1 Minute Rest

8 Rounds (4:00 Minutes) Tabata Box Jumps or Step-Ups

1 Minute Rest

8 Rounds (4:00 Minutes) Tabata Hollow Rocks or Dead bugs

1 Minute Rest


STRENGTH  - PR TESTING

Choose whichever Squat Variation Means the most to you (or one you think you can PR in) and start working your way up.

Some Variations to Consider:

Front

Pause

Box

SSB

Duffalo

Spider

High Bar

Yoke Squat

Steinborn

etc...

Use these Jumps: (Optional)

3 Reps @ 50% of Your 1RM

3 Reps @ 62% of Your 1RM

3 Reps @ 75% of Your 1RM

2 Reps @ 80% of Your 1RM

1 Rep @ 90% of Your 1RM

1 Rep @ 95% of Your 1RM

1 Rep @ 102% of Your 1RM

BONUS: 1 Rep @ 104% of Your 1RM Only go for this if your 102% went very smoothly. 

Between Your Attempts, Complete:

1:00 Minute Weighted Plank

:30 Seconds Kettlebell Swings



MINDSET - At the Top of Every Minute 

Minute 1: 2 Squats

Minute 2: 4 Squats

Minute 3: 6 Squats

Continue to add 2 Reps Every minute until you are no longer able tot keep up with the clock.

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