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"If the people knew how hard I had to work to gain my mastery, it wouldn't seem wonderful at all." --Michelangelo

MONDAY, 16SEPTEMBER2019 - Work For Today

Wave 2/Week 8/Day 1


CONDITIONING - Get as Far As You Can in 8 Minutes - Inverted Rows if Necessary

1 Pull-Up / 2 Burpees / 3 Push-Ups / 4 Jumping Squats / 5 Kettlebell Swings

2 Pull-Ups / 3 Burpees / 4 Push-Ups / 5 Jumping Squats / 6 Kettlebell Swings

3 Pull-Ups / 4 Burpees / 5 Push-Ups / 6 Jumping Squats / 7 Kettlebell Swings

…Continue to add 1 Rep each Round.  Get as Far as You can in 8 Minutes. Your Score is the Total number of COMPLETED rounds.


STRONGMAN GIANT SET - 5 Rounds - Adding Weight Everywhere you are able to

2 Pause Deadlifts (Aim to break 90%)

4 Burpee Lateral Jumps 

50 Foot Sandbag Carry and Load Over Your Shoulder 

:30 Seconds Hanging “L” Sit Holds

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


ASSISTANCE - 6, 5, 4, 3, 2, 1 Reps of - As Fast As Possible

4 Count Deadlifts @ 50-60% Floor to Lockout - Lockout to 2” Below Knee Pause - Pause Position to Lockout - Lockout to the Floor = 1 Rep.

Glute Ham Raises or Reverse Hyper or Back Raise x2 (6 = 12 Reps, 5 = 10 Reps, etc)

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