Nic is Happy it’s Friday…

Nic is Happy it’s Friday…

"Achieving life is not the equivalent of avoiding death." --Ayn Rand

FRIDAY, 27SEPTEMBER2019 - Work For Today

Wave 2/Week 10/Day 5


CONDITIONING - At the Top of Every Minute for 8 Minutes

50 Foot Sandbag, Keg, Hussefeld, Farmer’s, Duck, Dog Carry - Your choice but Make it Heavy.  It will help later. 

50 Foot Burpee Broad Jumps


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

3 Sandbag, Kettlebell, Medicine Ball or Keg Throws for Height  (Moderately Heavy)

3 Front Squats (Aim to break 85%)

8 Ab Wheel Roll-Outs or Axle Roll-Outs

:20 Seconds Medicine ball slams

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


MINDSET - Load a Bar with 30-40% of Your 1RM Back Squat & Set A Clock

:90 Seconds As Many Squats As Possible - No Reracking the Bar

:60 Seconds Rest

:60 Seconds As Many Squats As Possible - No Reracking the Bar

:30 Seconds Rest 

:30 Seconds As Many Squats As Possible - No Reracking the Bar

…1 Squat Every 3 Seconds is 60 Total Reps.  Try to beat that. 


OPTIONAL ASSISTANCE - 3 Rounds

15 Glute Ham Raises or Rev Hyper or Back Extension

15 Banded Lying leg Curls

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