"We will attack this day with an enthusiasm unknown to mankind." --Jim Harbaugh
FRIDAY, 16AUGUST2019 - Work For Today
Wave 1/Week 3/Day 3
STRONGMAN CONDITIONING - At the Top of Every Minute for 10 minutes
100 Foot Farmer’s, Keg or Sandbag Carry At Bodyweight
STRONGMAN GIANT SET - 4 Rounds - Adding Weight Everywhere you are able to
3 Box Jumps (High)
6 Squats (Aim to break 80%) - Whatever Bar or Variation you want
5 Kettlebell Snatches (Each Side)
4 Atlas Stone Loads to Platform
8 Bandy Twisty Things (Each Side)
No Rest Between Exercises. Stay Focused. Rest as long as it takes you to add weight Between Rounds.
ASSISTANCE - 3 Rounds - Drop the Weight On the Bar and Complete:
5 Tempo Squats @ 50% of Your 1RM (4 Seconds Down, 4 Second Pause, 4 Seconds Up)
Max Distance Keg Carry (At Bodyweight) - Goal is at least 200 Feet
:30 Second Wall Sit
2:00 Minutes Rest Between Rounds
FINISHER - Bring Sally Up Squats (Front, Back, Goblet, Your choice).
Choose a Variation.
Hit “Play” on Moby’s “Flower” Song
Follow the Lyrics. Stay in the Bottom of the Hole until the Song tells you to “Bring Sally up” Where you will stand.