"Those who don't know how to suffer are the worst off." --Ming-Dao Deng

FRIDAY, 05JULY2019 - Work For Today

Wave 3/Week 8/Day 3


STRENGTH GIANT SET - Deadlift Focus (Power)

Set 1: 2 Circus Dumbbell Cleans (Each Side)

5 Paused Deadlifts (1” Off Floor) @ 70% Of your 1RM or Car Deadlifts

:30 Seconds Belt Squats w/ Moderate Weight (deep)

:30 Seconds KB Ab Pushy Outy Things (to Focus on your Brace)

50 Foot Single Arm Farmer’s Walk (HEAVY)

Rest 90 Seconds and get right back to your Deadlifts 


Set 2: 2 Circus Dumbbell Cleans (Each Side)

3 Paused Deadlifts @ 80% Of your 1RM or Car Deadlifts

:30 Seconds Belt Squats w/ Moderate Weight (deep)

:30 Seconds KB Ab Pushy Outy Things (to Focus on your Brace)

50 Foot Single Arm Farmer’s Walk (HEAVY)

:90 Seconds Rest


Set 3: 2 Circus Dumbbell Cleans (Each Side)

As Many Paused Deadlifts As Possible @ 90% Of your 1RM (Goal is at least 2) or Go for a PR!

:30 Seconds Belt Squats w/ Moderate Weight (deep)

:30 Seconds KB Ab Pushy Outy Things (to Focus on your Brace)

50 Foot Single Arm Farmer’s Walk (HEAVY)

:90 Seconds Rest


TECHNIQUE GIANT SET - At the top of every minute for 10 minutes

Perform 2-3 competition Squats at 70% of your 1 Rep Maximum

Dead bugs for the remainder of the minute.

Focus on your form, technique and set up. Every single rep here is important.


MINDSET FINISHER - At then Top of Every Minute for As long as you Can keep up…

Load an AXLE with 30-35% of Your 1RM Barbell Deadlift and Set a Clock - 

DOUBLE OVERHAND ONLY

Minute 1: 2 Reps 

Minute 2: 4 Reps

Minute 3: 6 Reps

Minute 4: 8 Reps

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

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