10.26.18 Work For Today

"Until one is committed, there is hesitancy, the chance to draw back, always ineffectiveness. Concerning all acts of initiative (and creation), there is one elementary truth, the ignorance of which kills countless ideas and splendid plans: that the moment one definitely commits one-self, then providence moves too. All sorts of things occur to help one that would never otherwise have occurred. A whole stream of events issues from the decision, raising in one's favor all manner of unforeseen incidents and meetings and material assistance, which no man could have dreamed would have come his way. Whatever you can do or dream you can, begin it. Boldness has genius, power and magic in it. Begin it now." --William Hutchison Murray

FRIDAY, 26OCTOBER2018 - Work For Today

Wave 2/Week 8/Day 3


CONDITIONING - Sprint for 7 Minutes

8 Curtis P’s

8 Pull-Ups

8 Stone Extensions

7 Curtis P’s

7 Pull-Ups

7 Stone Extensions

6 Curtis P’s 

6 Pull-Ups

6 Stone Extensions

…Continue to DROP Reps until Your 7 Minutes Expires. Try to Beat the Clock. Your Score is the total amount of completed Rounds or a time if you are brave enough. 


**Curtis P = Every Reps Starts from the Floor. Clean the Bar to front rack. Lunge Left. Lunge Right. Overhead press.  Return the bar to the floor. 


BUILD - You Have a STRICT 15 Minutes to work up to 85%-90% of Your 1RM Squat. Once you are there, Drop back the weight and begin your rounds. Use low reps, this is 1RM practice, not a warm-up. 


STRENGTH - 15 Minute Time Cap (PULL THESE PERCENTAGES FROM YOUR TRUE 1RM’s.  Not what you just worked up to during the “Build” Phase.) 

Round 1

5 Dumbbell Step-Ups (Each Side) - Light Weight - Explosive

As Many Squats as possible @ 85% of Your 1RM (Goal 4+)

10 Glute Ham Raises, Reverse Hyper or 45 Degree Back Raise

6 Burpee Box Jumps

Round 2

5 Dumbbell Step-Ups (Each Side) - Light Weight - Explosive

As Many Squats as possible @ 80% of Your 1RM (Goal 5+)

10 Glute Ham Raises, Reverse Hyper or 45 Degree Back Raise

6 Burpee Box Jumps

Round 3

5 Dumbbell Step-Ups (Each Side) - Light Weight - Explosive

As Many Squats as possible @ 75% of Your 1RM (Goal 7+)

10 Glute Ham Raises, Reverse Hyper or 45 Degree Back Raise

6 Burpee Box Jumps


ASSISTANCE FINISHER - “Bring Sally Up” Squats  @ 30% of Your 1RM. 

Find the Song, “Flower” by Moby.  Hit play and then follow the lyrics. Every time it says bring Sally Up - Stand.  Every time it Says, Bring Sally Down, Drop into the hole and stay there until you can called to stand.  You can also lighten up the load and do front squats if You so Choose...

________________________________________________________________________

NEVERsate@Gmail.com              -dieEMPTY-

10.24.18 Work For Today

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"Self pity is the worst possible emotion anyone can have. And the most destructive. -- Self pity will destroy relationships, it'll destroy anything that's good, it will fulfill all the prophecies it makes and leave only itself.  It's so simple to imagine that one is hard done by, and that things are unfair, and that one is underappreciated, and that if only one had had a chance at this, only one had had a chance at that, things would have gone better, you would be happier if only this, that one is unlucky. All those things. And some of them may well even be true. But, to pity oneself as a result of them is to do oneself an enormous disservice." --Stephen Fry

WEDNESDAY, 24OCTOBER2018 - Work For Today

Wave 2/Week 8/Day 2


STRONGMAN CONDITIONING - Until you Can’t Feel Feelings anymore…

50 Foot Tire Flip

50 foot Sled Drag Forward

50 Foot Sled Drag (Back Peddle)

100 Foot Keg Carry @ Bodyweight


BUILD - You Have a STRICT 15 Minutes to work up to 90%-95% of Your 1RM Push Press or Jerk (Not Split Jerk). Use any Implant you want but think about upcoming comps! Once you are there, Drop back the weight and begin your rounds.  


STRENGTH - 15 Minute Time Cap (PULL THESE PERCENTAGES FROM YOUR TRUE 1RM’s.  Not what you just worked up to during the “Build” Phase.) 

Round 1

50 Foot Arm over Arm Sled Drag or Rope Climb (Your Choice)

As Many Push Presses as possible @ 90% of Your 1RM (Goal 3+)

6 Hanging oblique Leg Raises (Each Side)

:20 Seconds SledgeHammer Swings

Round 2

50 Foot Arm over Arm Sled Drag or Rope Climb (Your Choice)

As Many Push Presses as possible @ 85% of Your 1RM (Goal 4+)

6 Hanging oblique Leg Raises (Each Side)

:20 Seconds SledgeHammer Swings

Round 3

50 Foot Arm over Arm Sled Drag or Rope Climb (Your Choice)

As Many Push Presses as possible @ 80% of Your 1RM (Goal 5+)

6 Hanging oblique Leg Raises (Each Side)

:20 Seconds SledgeHammer Swings


ASSISTANCE FINISHER - 3 Rounds

Max Reps Close Grip Push-Ups on Dumbbells

1 Unstable BB Waiter Walk*

2:00 Minute Plank while laughing at your friends shake around. 


*Unstable Barbell Waiters Walks (Weights Suspended From Bands)

Perform 5 Strict Presses with the unstable bar.  On Last press, stay at Lockout.

Walk 5 Steps With bar in Waiter’s Walk Position

5 More Strict Presses

Walk 5 Steps With bar in Waiter’s Walk Position

5 More Strict Presses 

Waiter’s walk the bar back to the rack you started at. 

________________________________________________________________________

NEVERsate@Gmail.com                 -dieEMPTY-

10.22.18 Work For Today

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"Every man's life ends the same way. It is only the details of how he lived and how he died that distinguish one man from another." --Ernest Hemingway

"There is nothing noble in being superior to your fellow men. True nobility lies in being superior to your former self." --Ernest Hemingway


MONDAY, 22OCTOBER2018 - Work For Today

Wave 2/Week 8/Day 1


CONDITIONING - At the Top of Every minute for 10 Minutes

100 Foot Yoke Walk @ 60% (or a Moderate weight - Be Smart)

 

BUILD - You Have a STRICT 15 Minutes to work up to 70%-75% of Your 1RM Deadlift. Once you are there, You will be ADDING WEIGHT for this workout.  FEEL FREE to use another variation such as the Car deadlift, Trap Bar, 18”, Farmer’s Handle, etc.


STRENGTH - 15 Minute Time Cap

Round 1

15 Kettlebell Swings With a Different Grip Object.

3 Deadlifts @ 85% of Your 1RM 

:20 Seconds Bandy Twisty Things

:20 Seconds Burpee Pull-Ups or Burpee Bar Touches

Round 2

15 Kettlebell Swings With a Different Grip Object.

2 Deadlifts @ 90% of Your 1RM 

:20 Seconds Bandy Twisty Things

:20 Seconds Burpee Pull-Ups or Burpee Bar Touches

Round 3

15 Kettlebell Swings With a Different Grip Object.

As Many Deadlifts as Possible @ 95% (Goal +1) of Your 1RM 

:20 Seconds Bandy Twisty Things

:20 Seconds Burpee Pull-Ups or Burpee Bar Touches

*If your First Rep @ 90% goes EXTREMELY well, Stop the Set. But ONLY IF you are sure that you can break a PR today.  DO NOT MISS reps! Only go for a PR if you are ABSOLUTELY sure you have it. You will have the opportunity to do this every month for each exercise to keep your percentages as relevant as possible. But Again, Don’t Miss Reps. 


WIDOWMAKER - Load the Bar to 70% of Your 1RM SUMO Deadlift and complete as many Reps as possible in one set without walking away from the bar.  Your goal is between 15-20+ Reps.


STRONGMAN ASSISTANCE FINISHER - 3 Round Stone Series

Line Up 4 Stones Heaviest to Lightest.

Load the Heaviest Stone to a 44-inch Platform

Next Stone Goes to 48 Inches High.

Stone 3 Goes to 50 Inches 

Stone 4 Goes to 52” 

Your Score is the number of Reps on your Final Stone.

Go heavier than you want to. 

Rest 2:00 Minutes and go again. 

________________________________________________________________________

NEVERsate@Gmail.com                 -dieEMPTY-

10.20.18 Work For Today

Not a Bad shot for your first comp! Haha!

Not a Bad shot for your first comp! Haha!

"Success is the child of drudgery and perseverance. It cannot be coaxed or bribed; pay the price and it is yours." --Orison Swett Marden

SATURDAY, 20OCTOBER2018 - Work For Today

Wave 2/Week 7/Day 4


CONDITIONING - In Teams of 4

All Reps of One Exercise must be completed before moving onto the next.  Only one team member exercising at a time. First Team done wins

100 Pull-Ups

200 Sit-Ups

250 Push-Ups

300 Squats

100 Burpees


BUILD - You Have a STRICT 12 Minutes to work up to 85%-90% of Your 1RM Bench Press. Once you are there, Drop back the weight and begin your rounds.  


STRENGTH - 18 Minute Time Cap (PULL THESE PERCENTAGES FROM YOUR TRUE 1RM’s.  Not what you just worked up to during the “Build” Phase. )

Round 1

8 Pendlay Rows (At Least as Heavy as Your Bench)

As Many Bench Presses as possible @ 80% of Your 1RM (Goal 5+) 

6 Hanging Leg Rainbows (Each Side)

5 Bodyweight Man Makers

Round 2

10 Pendlay Rows (At Least as Heavy as Your Bench)

As Many Bench Presses as possible @ 75% of Your 1RM (Goal 7+)

6 Hanging Leg Rainbows (Each Side)

5 Bodyweight Man Makers

Round 3

12 Pendlay Rows (At Least as Heavy as Your Bench)

As Many Bench Presses as possible @ 70% of Your 1RM (Goal 9+)

6 Hanging Leg Rainbows (Each Side)

5 Bodyweight Man Makers


ASSISTANCE FINISHER - As Many Rounds As Possible in 12 Minutes

20 Chest to Bar Pull-Ups or Inverted Rows

8 Neutral Grip Incline Dumbbell Bench Presses

8 Lying Dumbbell Straight Arm Pull-Overs (2 Hands on 1 Heavy DB)

8 Lying Dumbbell French Presses (Same Dumbbell)

(Same DB) Close Grip Bench Press to Failure (2 Hands 1 DB)

________________________________________________________________________

NEVERsate@Gmail.com                 -dieEMPTY-


10.19.18 Work For Today

"If we treat people the as they are, we make them worse.  If we treat people as they ought to be, we help them become what they are capable of becoming." --Johann Wolfgang Von Goethe

FRIDAY, 19OCTOBER2018 - Work For Today

Wave 2/Week 7/Day 3


CONDITIONING 

8 Rounds

:20 Seconds Thrusters

:10 Seconds Burpee Lateral Jumps

Rest 1 Minute

8 Rounds

:20 Seconds Push-Ups

:10 Seconds Prowler Sprint

Rest 1 Minute

8 Rounds

:20 Seconds Farmer’s Hold (Bodyweight in Each Hand)

:10 Seconds Squats


BUILD - You Have a STRICT 15 Minutes to work up to 90%-95% of Your 1RM Box Squat. Once you are there, Drop back the weight and begin your rounds.  


STRENGTH - 15 Minute Time Cap (PULL THESE PERCENTAGES FROM YOUR TRUE 1RM’s.  Not what you just worked up to during the “Build” Phase. 

Round 1

As Many Box Squats as possible @ 85% of Your 1RM (Goal 4+)

:30 Second Flutter Kicks

:30 Seconds Double Unders or Regular Jump Rope

Round 2

As Many Box Squats as possible @ 80% of Your 1RM (Goal 5+)

:30 Second Flutter Kicks

:30 Seconds Double Unders or Regular Jump Rope

Round 3

As Many Box Squats as possible @ 75% of Your 1RM (Goal 7+)

:30 Second Flutter Kicks

:30 Seconds Double Unders or Regular Jump Rope


ASSISTANCE FINISHER - Squat Add/Drop Set. (4 Sets up/4 Sets down - No Rest)

Begin with 40% of Your 1RM on the Bar and Complete 5 Reps

Immediately add an appropriate Amount of Weight.

Perform 5 More Squats and Add more weight.

There is NO REST between your sets, if you have training partners, you will not even re-rack the bar. 

4 Sets adding weight, 4 Sets back down.  40 Total Reps. Don’t wish you would have worked Harder. 

________________________________________________________________________

NEVERsate@Gmail.com                 -dieEMPTY-

10.17.18 Work For Today

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"I want to stand as close to the edge as I can without going over. Out on the edge you see all the kinds of things you can't see from the center." --Kurt Vonnegut

WEDNESDAY, 17OCTOBER2018 - Work For Today

Wave 2/Week 7/Day 2

CONDITIONING - 2 Rounds - This is a Sprint For Time People.

Once You Grab the Bar You Cannot release it until ALL REPS OF ALL exercises are complete.  

8 Deadlifts

8 Bent Over Rows

8 Power Cleans

8 Front Squats 

8 Push-Presses

8 Back Squats

8 Split Jerks

8 Good Mornings

Sprint 200 Meters. 

2 Rounds People.  Make it to the Leaderboard. 

 

BUILD - You Have a STRICT 15 Minutes to work up to 75%-80% of Your 1RM Axle Continental Clean & Press, Push Press or Split Jerk. Once you are there, You will be ADDING WEIGHT for this workout.  


STRENGTH - 20 Minute Time Cap

Round 1

Agility Ladder 1x Through

3 CC&P, Push Presses or Split Jerks @ 85% of Your 1RM 

:20 Seconds Dead Bugs

:20 Seconds Battle Ropes

Round 2

Agility Ladder 1x Through

2 CC&P, Push Presses or Split Jerks @ 90% of Your 1RM 

:20 Seconds Dead Bugs

:20 Seconds Battle Ropes

Round 3

Agility Ladder 1x Through

As Many CC&P, Push Presses or Split Jerks as Possible @ 95% of Your 1RM 

:20 Seconds Dead Bugs

:20 Seconds Battle Ropes

*If your First Rep @ 95% goes EXTREMELY well, Stop the Set. But ONLY IF you are sure that you can break a PR today.  DO NOT MISS reps! Only go for a PR if you are ABSOLUTELY sure you have it. You will have the opportunity to do this every month for each exercise to keep your percentages as relevant as possible. Again, Don’t Miss Reps. 


STRONGMAN ASSISTANCE FINISHER - PRESS MEDLEY

:60 Second Time Limit

1 Circus Dumbbell Clean & Press (Each Side)

1 Axle Continental Clean & Press

As Many Viper Presses as Possible for the Remainder of the Minute. Log Must touch the Floor between each rep. 

  • Down Commands on Each lift

  • Your Score is the Total Number of Viper Presses

  • Do Rounds Until you Are Happy with your Score

________________________________________________________________________

NEVERsate@Gmail.com                 -dieEMPTY-

10.15.18 Work For Today

proud.

proud.

"People think I'm crazy to put myself through such torture, though I would argue otherwise. Somewhere along the line we seem to have confused comfort with happiness. Dostoyevsky had it right: 'Suffering is the sole origin of consciousness.' Never are my senses more engaged than when the pain sets in. There is a magic in misery." --Dean Karnazes

MONDAY, 15OCTOBER2018 - Work For Today

Wave 2/Week 7/Day 1


CONDITIONING - With A Partner

Athlete A: Plate Pinch Farmer’s Walk as long as possible

Athlete B: As Many Burpees as Possible

Time Stops when your team racks up a COMBINED total of 60 Burpees. 

Burpees can only be performed while the plates are in partner’s hands. 

Plates must be Smooth Sides out. 


ENDURANCE - Load an Axle with 65% of your 1RM Axle Deadlift

Minute 1: 2 Reps

Minute 2: 4 Reps

Minute 3: 6 Reps

…Continue to add 2 Reps each minute until you can no longer keep up with the clock. 


STRONGMAN - At the Top of Every Minute For 10 Minutes

100 Foot Yoke Walk @ 60% Of Your 1RM

Focus on your foot speed and Transitions.


ASSISTANCE FINISHER - 5 Rounds (10 Total Minutes)

:30 Seconds Atlas Stone Load (to a Higher Platform than Normal)

:30 Seconds Rest

:30 Seconds Good Mornings

:30 Seconds Rest

:30 Seconds Toes To Bar

:30 Seconds Rest

________________________________________________________________________

NEVERsate@Gmail.com                 -dieEMPTY-

10.11.18 Work For Today

GYM WILL BE CLOSED SATURDAY FOR THE COMPETITION! Come Support the Athletes!

"Struggling and suffering are the essence of a life worth living. If you're not pushing yourself beyond the comfort zone, if you're not demanding more from yourself - expanding and learning as you go - you're choosing a numb existence. You're denying yourself an extraordinary trip." --Dean Karnazes

FRIDAY, 12OCTOBER2018 - Work For Today

Wave 2/Week 6/Day 3


CONDITIONING - 3 Rounds or For 10 Minutes

50 Foot Bear Walk Forward

50 Foot Bear Walk Backward

50 Foot Gator Walk Forward

50 Foot Gator Walk Backward

50 Foot Crab Walk Forward

50 Foot Crab Walk Backward 


BUILD - You Have a STRICT 15 Minutes to work up to 70% 80% of Your 1RM Front Squat. Once you are there, You will be ADDING WEIGHT for this workout.  


STRENGTH - 15 Minute Time Cap

Round 1

50 Foot Side Straddle Walk With a Band or Hip Circle around the Outside of Your knees

3 Front Squats @ 85% of Your 1RM 

5 Barbell Land Mines (Each Side)

Round 2

50 Foot Side Straddle Walk With a Band or Hip Circle around the Outside of Your knees

1 Front Squat @ 90% of Your 1RM 

5 Barbell Land Mines (Each Side)

Round 3

50 Foot Side Straddle Walk With a Band or Hip Circle around the Outside of Your knees

As Many Front Squats As Possible @ 95% of Your 1RM  or go for PR

5 Barbell Land Mines (Each Side)

*If your Rep @ 90% goes EXTREMELY well, Stop the Set. But ONLY IF you are sure that you can break a PR today.  DO NOT MISS reps! Only go for a PR if you are ABSOLUTELY sure you have it. You will have the opportunity to do this every month for each exercise to keep your percentages as relevant as possible. Again, Don’t Miss Reps. 


WIDOWMAKER - Load the Bar to 65% of Your 1RM BACK Squat and complete as many Reps as possible in one set without re-racking the bar.  Your goal is between 15-20+ Reps. 


STRONGMAN ASSISTANCE FINISHER - 3-4 Rounds For Time

50 Foot Tire Flips @ Moderately Heavy

50 Foot Keg Carry @ Bodyweight or Greater

50 Foot Backwards Sled Drag @ Ridiculously Heavy

________________________________________________________________________

NEVERsate@Gmail.com                 -dieEMPTY-

10.10.18 Work For Today

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"There are two kinds of people. One kind, you can just tell by looking at them at what point they congealed into their final selves. It might be a very nice self, but you know you can expect no more surprises from it. Whereas, the other kind keep moving, changing... They are fluid. They keep moving forward and making new trysts with life, and the motion of it keeps them young. In my opinion, they are the only people who are still alive. You must be constantly on your guard against congealing." --Gail Godwin

WEDNESDAY, 10 OCTOBER2018 - Work For Today

Wave 2/Week 6/Day 2


OPTIONAL MINDSET - Any time throughout the workout you can go for a max Handstand Hold for time. 


CONDITIONING - At the Top of Every Minute for 10 Minutes

4 Circus Dumbbell Clean & Presses @ 60% of Your 1RM. 

Hollow Rocks for the Remainder of the Minute


BUILD - You Have a STRICT 10 Minutes to work up to 75%-80% of Your 1RM “Z” Press. Once you are there, Drop Back your Weight and begin your rounds. 


STRENGTH - 20 Minute Time Cap

Round 1

9 Chin-Ups (Add Weight If possible) - Inverted Rows If Necessary

As Many “Z” Presses as possible @ 75% of Your 1RM (Goal 8+)

5 Windshield Wipers (Each Side) - (Hanging if possible)

Round 2

12 Chin-Ups (Add Weight If possible) - Inverted Rows If Necessary

As Many “Z” Presses as possible @ 70% of Your 1RM (Goal 10+)

5 Windshield Wipers (Each Side) - (Hanging if possible)

Round 3

15 Chin-Ups (Add Weight If possible) - Inverted Rows If Necessary

As Many “Z” Presses as possible @ 65% of Your 1RM (Goal 12+)

5 Windshield Wipers (Each Side) - (Hanging if possible)


ASSISTANCE FINISHER - 2 Rounds

:40 Second Work At each Station / :20 Seconds to Rest and Rotate. Moderate to lighter Weights on All Exercises

Station 1: Max Reps Arnold Presses 

Station 2: Max Reps Lateral Raises

Station 3: Max Reps Face Pulls

Station 4: Max Reps Neutral Grip Flat Dumbbell Bench Press

Station 5: 1 Minute Rest

________________________________________________________________________

NEVERsate@Gmail.com                 -dieEMPTY-

10.08.18 Work For Today

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

MONDAY, 08OCTOBER2018 - Work For Today

Wave 2/Week 6/Day 1


EXPLOSIVENESS - 10 Minutes 

To Work Up to a 1RM Box Jump OR

A 1RM Broad Jump OR

A 1RM Medicine Ball Throw (Chest Pass Style)

5 Hanging Leg Raise Between Every Attempt. 


BUILD - You Have a STRICT 12 Minutes to work up to 85%-90% of Your 1RM 13” Deadlift. Once you are there, Drop back the weight and begin your rounds.  


STRENGTH - 18 Minute Time Cap (PULL THESE PERCENTAGES FROM YOUR TRUE 1RM’s.  Not what you just worked up to during the “Build” Phase. )

Round 1

5 Box Jumps (Moderate-High)

As Many 13” Deadlifts as possible @ 80% of Your 1RM (Goal 6+) 

:20 Seconds “V” Sit-Ups

Round 2

5 Box Jumps (Moderate-High)

As Many 13” Deadlifts as possible @ 75% of Your 1RM (Goal 8+)

:20 Seconds “V” Sit-Ups

Round 3

5 Box Jumps (Moderate-High)

As Many 13” Deadlifts as possible @ 70% of Your 1RM (Goal 10+)

:20 Seconds “V” Sit-Ups


ASSISTANCE FINISHER - 5 Rounds

Once You Grab the Bar, Do Not Release it Until The Complex is Complete

6 Snatch Grip Deadlifts (Heavier than last wave)

10 Snatch Grip Shrugs 

:30 Seconds Snatch Grip Holds (Just standing and Holding)

Strict 1:00 Minute Rest

…If you Chose your Deadlift weight Correctly, this will be extremely taxing for your Back, Traps and Grip.  Manipulate the weight each Round to make it appropriate. 


STRONGMAN CONDITIONING - 1-2 Rounds Depending on your LIfe Choices

200 Meter Farmer’s Carry Sled Drag.  

Carry Farmer’s Handles while dragging a sled attached to you lifting belt.  

No Bueno.

________________________________________________________________________

NEVERsate@Gmail.com                 -dieEMPTY-

10.06.18 Work For Today

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"People are always blaming their circumstances for what they are. I don't believe in circumstances. The people who get on in this world are the people who get up and look for the circumstances they want, and if they can't find them, they make them." --George Bernard Shaw

SATURDAY, 06OCTOBER2018 - Work For Today

Wave 2/Week 5/Day 4


CONDITIONING - At the Top Of Every Minute for 12 Minutes 

5 Burpees

5 Squats

5 Push-Ups

20 Mountain Climbers

20 Jumping Jacks


BUILD - You Have a STRICT 15 Minutes to work up to 70%-75% of Your 1RM Bench Press. Once you are there, You will be ADDING WEIGHT for this workout.  


STRENGTH - 15 Minute Time Cap

Round 1

3 Bent Over Rows (Weight Should be as Close to [or great than] Your bench as possible)

3 Bench Presses @ 85% of Your 1RM 

5 Barbell Overhead Side Bends (Each Side)

Round 2

3 Bent Over Rows (Weight Should be as Close to [or great than] Your bench as possible)

1 Bench Presses @ 90% of Your 1RM 

5 Barbell Overhead Side Bends (Each Side)

Round 3

3 Bent Over Rows (Weight Should be as Close to [or great than] Your bench as possible)

As Many Bench Presses As possible @ 95% of Your 1RM or Go For a PR if You are absolutely sure it is there.  

5 Barbell Overhead Side Bends (Each Side)


ASSISTANCE FINISHER - Complete the Ladder With Moderate weight

10 Pendlay Rows

1 Floor Press

9 Pendlay Rows

2 Floor Presses

8 Pendlay Rows

3 Floor Presses

…Continue this pattern (Your Combined Reps will always Equal 11) until the Ladder is Complete. Do your best to Complete this is Less than 10 Minutes. 

________________________________________________________________________

NEVERsate@Gmail.com                 -dieEMPTY-


10.05.18 Work For Today

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 "There are two primary choices in life: to accept conditions as they exist, or accept the responsibility to change them." --Denis Waitley

FRIDAY, 05OCTOBER2018 - Work For Today

Wave 2/Week 5/Day 3


CONDITIONING - At the Top of Every Minute for 10 Minutes

50 Foot Keg Carry

50 Foot Plate Pinch Farmer’s Walk (Metal Facing in or Bumpers)

BUILD - You Have a STRICT 10 Minutes to work up to 80%-85% of Your 1RM Squat. Once you are there, Drop Back your Weight and begin your rounds. 

STRENGTH - 20 Minute Time Cap

Round 1

50 Foot Broad Jump

As Many Squats as possible @ 75% of Your 1RM (Goal 7+)

200 Foot Prowler Sprint

12 Standing Banded Crunches

Round 2

50 Foot Broad Jump

As Many Squats as possible @ 70% of Your 1RM (Goal 9+)

200 Foot Prowler Sprint

12 Standing Banded Crunches

Round 3

50 Foot Broad Jump

As Many Squats as possible @ 65% of Your 1RM (Goal 11+)

200 Foot Prowler Sprint

12 Standing Banded Crunches

ASSISTANCE FINISHER - 20, 15, 10 Reps of 

Thrusters

Burpee Lateral Jumps 

________________________________________________________________________

NEVERsate@Gmail.com                 -dieEMPTY-