Coach Kona Running the Sally Finisher on Friday.

Coach Kona Running the Sally Finisher on Friday.

"You can make mistakes, but you're not a failure until you start blaming others for those mistakes." --John Wooden

SATURDAY, 17AUGUST2019 - Work For Today

Wave 1/Week 3/Day 4


TEAM CONDITIONING - Tabatas (:20 Seconds Work/:10 Seconds Rest for 8 Rounds)

Complete all 8 rounds of one exercises before resting one minute and rotating to your next.


Tabata Single Arm Dumbbell Rows (Switch Arms Each Round)

Rest 1 Minute

Tabata Circus Dumbbell Clean & Press (Switch Arms Each Round)

Rest 1 Minute

Tabata Dumbbell Squeeze Floor Presses

Rest 1 Minute

Tabata Dumbbell Russian Twists

Rest 1 Minute


STRONGMAN GIANT SET - 4 Rounds - Adding Weight Everywhere you are able to

8 Single Arm Dumbbell Rows (Each Side)

4 Bench Presses (Aim to break 85%)

8 Windshield Wipers (Each Side)

1:00 Minute Kettlebell Swings (Go Heavy to work Your Grip)

No Rest Between Exercises.  Stay Focused. Rest as long as it takes you to add weight Between Rounds. 


ASSISTANCE - Bench press Add/Drop Set

Start with the bar.  Perform 10 reps

Add 10 - 20lbs. Perform 10 Reps

Add 10 - 20lbs. Perform 10 Reps

Add 10 - 20lbs. Perform 10 Reps

….Continue to add weight each round until you are no longer able to.

Then work your way back down the ladder using the same weight jumps

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