06.21.19 Work For Today

Happy Birthday Alena!!

Happy Birthday Alena!!

"Be miserable. Or motivate yourself. Whatever has to be done, it's always your choice." --Wayne Dyer

FRIDAY, 21JUNE2019 - Work For Today

Wave 2/Week 6/Day 3


CONDITIONING - As Fast As Possible

10, 8, 6, 4, 2, 10 Reps of

Kettlebell Snatches (Left)

Kettlebell Snatches (Right)

Kettlebell Swings (Left)

Kettlebell Swings (Right)

Burpees

Run 200 Meters or 1:00 Minute Jump Rope


STRENGTH GIANT SET - Deadlift Focus (Hypertrophy) 

Set 1: 4 Tire Flips  (Heavy-ish)

10 Deficit Deadlifts @ 60% Of your 1RM - 2-3” Deficit

6 Full Contact Twists (Each Side) 

8 Atlas Stone Squats or Sandbag Squats (DEEP)

150 Foot Sled Push or 1:00 Prisoner Squats

Rest 90 Seconds and get right back to your Deadlifts 


Set 2: 4 Tire Flips  (Heavy-ish)

8 Deficit Deadlifts @ 70% Of your 1RM

6 Full Contact Twists (Each Side) 

8 Atlas Stone Squats or Sandbag Squats

150 Foot Sled Push or 1:00 Prisoner Squats

:90 Seconds Rest


Set 3: 4 Tire Flips  (Heavy-ish)

As Many Deficit Deadlifts As Possible @ 80% Of your 1RM (Goal is at least 6)

6 Full Contact Twists (Each Side) 

8 Atlas Stone Squats or Sandbag Squats

150 Foot Sled Push or 1:00 Prisoner Squats


TECHNIQUE GIANT SET - 4 Rounds

5 Burpee Pull-ups or Burpee Bar Touches

6 Competition Squats @ 65% of Your 1RM

6 Full Contact Twists (Each Side) 

:60 seconds Rest between rounds

Focus on your form, technique and set up. Make sure you use the muscle you are supposed to be using!


MINDSET FINISHER - Load a Bar with 60% of Your 1RM Deadlift and Get in Front of a Clock

4 Tempo Romanian Deadlifts…

4 Seconds Up, 

4 Second Hold at Lockout,

4 Seconds on the way Down

4 Second Hold, 2” Off the Ground before going back up

No rest between reps.


1:00 Minute Plank Between Sets. 

3 Sets to Freedom.

______________________________________________________________________________

NEVERsate@Gmail.com                -dieEMPTY-

06.19.19 Work For Today

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"The moment we believe that success is determined by an ingrained level of ability as opposed to resilience and hard work, we will be brittle in the face of adversity." --Josh Waitzkin

FRIDAY, 19JUNE2019 - Work For Today

Wave 2/Week 6/Day 2


STRENGTH GIANT SET - Overhead Focus (Speed & Endurance) 

Set 1: 2 Rope Climbs 

9 Pin Presses @ 65% Of your 1RM - Pins set to Eyebrow Height

:30 Seconds Side Plank (Each Side)

:30 Seconds Sledgehammer Swings or Medicine Ball Slams

Rest 90 Seconds and get right back to your Presses 


Set 2: 2 Rope Climbs

7 Pin Presses @ 75% Of your 1RM

:30 Seconds Side Plank (Each Side)

:30 Seconds Sledgehammer Swings or Medicine Ball Slams

:90 Seconds Rest


Set 3: 2 Rope Climbs

As Many Pin Presses As Possible @ 85% Of your 1RM (Goal is at least 4)

:30 Seconds Side Plank (Each Side)

:30 Seconds Sledgehammer Swings or Medicine Ball Slams

:90 Seconds Rest


TECHNIQUE GIANT SET - At the top of every minute for 10 minutes

Perform 3 competition Bench Presses at 60% of your 1 Rep Maximum

5 Single Arm Dumbbell Rows (Each Side)

Focus on your form, technique and set up. Every single rep here is important.


CONDITIONING - In Front of a Running Clock

3 Minutes Animal Walks or Rope Climbs

3 Minutes Max Reps Thrusters (Light)

2 Minutes Animal Walks or Rope Climbs

2 Minutes Max Reps Thrusters (Light)

1 Minute Animal Walks or Rope Climbs

1 Minute Max Reps Thrusters (Light)

______________________________________________________________________

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06.17.19 Work For Today

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"Most humans, in varying degrees, are already dead. In one way or another they have lost their dreams, their ambitions, their desire for a better life. They have surrendered their fight for self-esteem and they have compromised their great potential. They have settled for a life of mediocrity, days of despair and nights of tears. They are no more than living deaths confined to cemeteries of their choice. Yet they need not remain in that state. They can be resurrected from their sorry condition. They can each perform the greatest miracle in the world. They can each come back from the dead..." --Og Mansion

MONDAY, 17JUNE2019 - Work For Today

Wave 2/Week 6/Day 1


CONDITIONING - For 8 Minutes

Odd Minutes: Max Reps Burpee Broad Jumps

Even Minutes: Max Reps DB/BB or PVC Walking Lunges


STRENGTH GIANT SET - Squat Focus (Power)

Set 1: 8 Explosive Good Mornings (With a Band)

12 Squats or Front Squats @ 55% Of your 1RM

25 “V” Sit-Ups

3 Stone Loads Or Stone to Shoulder

:30 Seconds Kettlebell Swings

Rest 90 Seconds and get right back to your Squats 


Set 2: 8 Explosive Good Mornings (With a Band)

9 Squats or Front Squats @ 65% Of your 1RM

25 “V” Sit-Ups

3 Stone Loads Or Stone to Shoulder

:30 Seconds Kettlebell Swings

Rest 90 Seconds


Set 3: 8 Explosive Good Mornings (With a Band)

As Many Squats or Front Squats As Possible @ 75% Of your 1RM (Goal is at least 7)

25 “V” Sit-Ups

3 Stone Loads Or Stone to Shoulder

:30 Seconds Kettlebell Swings


TECHNIQUE GIANT SET - 5 Rounds of the Following Giant Set

5 Glute Ham Raises or Other Leg Curl (As Heavy As Possible)

4 Competition Deadlifts @ 75% of Your 1RM

25 “V” Sit-Ups

:60 seconds rest between rounds.

Work on your form, set up and technique.


ASSISTANCE FINISHER - 4 Rounds (8 Total Minutes)

:30 Seconds Sumo Deadlifts (Moderate Weight)

:30 Seconds Snatch Grip Deadlifts

:30 Seconds Conventional Deadlift

:30 Seconds Rest or Lying Banded Leg Curls

______________________________________________________________________

NEVERsate@Gmail.com                -dieEMPTY-

06.15.19 Work for Today

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"The spirit, the will to win, and the will to excel are the things that endure. These qualities are so much more important than the events that occur." -Vince Lombardi

SATURDAY, 15JUNE2019 - Work For Today

Wave 2/Week 5/Day 4


CONDITIONING - As Many Rounds As Possible in 10 Minutes

Partner A: 

3 Burpees

4 Push-Ups

5 Star Jumps

Partner B: 120 Foot Bear Walk

...Vacillate positions. If you get done before your partner, you get to rest.  If you don't, then No rest for you. 


STRENGTH GIANT SET - Bench Focus (Speed & Endurance) 

Set 1: 12 Seal Rows or Chest Supported Rows (As Heavy As Possible)

10 Floor Presses @ 60% Of your 1RM

:30 Seconds Hanging “L” Sit Holds

6 Medicine Ball Slams

Rest 90 Seconds and get right back to your Bench 


Set 2: 10 Seal Rows or Chest Supported Rows (As Heavy As Possible)

8 Floor Presses @ 70% Of your 1RM

:30 Seconds Hanging “L” Sit Holds

6 Medicine Ball Slams

:90 Seconds Rest


Set 3: 8 Seal Rows or Chest Supported Rows (As Heavy As Possible)

As Many Floor Presses As Possible @ 80% Of your 1RM (Goal is at least 6)

:30 Seconds Hanging “L” Sit Holds

6 Medicine Ball Slams


TECHNIQUE GIANT SET - 4 Rounds

8 Seal Rows or Chest Supported Rows (As Heavy As Possible)

7 Strict Presses @ 65% of Your 1RM

:30 Seconds Hanging “L” Sit Holds

:60 seconds Rest between rounds

Focus on your form, technique and set up. Make sure you use the muscle you are supposed to be using!


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 Neutral Grip Dumbbell Bench Press

Station 2: Max Reps Dips (Bench Dips if Necessary 

Station 3: Max Reps Plyometric Push-Ups onto Jump Boxes to Stacked Plates

Station 4: Max Reps Tricep Extensions

Station 5: 1 Minute Rest

______________________________________________________________________

NEVERsate@Gmail.com                -dieEMPTY-

06.14.19 Work For Today


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"A creative man is motivated by the desire to achieve, not by the desire to beat others." -Ayn Rand

FRIDAY, 14JUNE2019 - Work For Today

Wave 2/Week 5/Day 3



STRENGTH GIANT SET - Deadlift Focus (Power)

Set 1: 2 Circus Dumbbell Cleans (Each Side)

8 Paused Deadlifts (1” Off Floor) @ 65% Of your 1RM or Car Deadlifts

:30 Seconds Belt Squats w/ Moderate Weight (deep)

:30 Seconds KB Ab Pushy Outy Things (to Focus on your Brace)

Single Arm 50 Foot Farmer’s Walk (HEAVY)

Rest 90 Seconds and get right back to your Deadlifts 



Set 2: 2 Circus Dumbbell Cleans (Each Side)

6 Paused Deadlifts @ 75% Of your 1RM or Car Deadlifts

:30 Seconds Belt Squats w/ Moderate Weight (deep)

:30 Seconds KB Ab Pushy Outy Things (to Focus on your Brace)

Single Arm 50 Foot Farmer’s Walk (HEAVY)

:90 Seconds Rest



Set 3: 2 Circus Dumbbell Cleans (Each Side)

As Many Paused Deadlifts As Possible @ 85% Of your 1RM (Goal is at least 4) or Car Deadlifts

:30 Seconds Belt Squats w/ Moderate Weight (deep)

:30 Seconds KB Ab Pushy Outy Things (to Focus on your Brace)

Single Arm 50 Foot Farmer’s Walk (HEAVY)

:90 Seconds Rest



TECHNIQUE GIANT SET - At the top of every minute for 10 minutes

Perform 3 competition Squats at 65% of your 1 Rep Maximum

Dead bugs for the remainder of the minute.

Focus on your form, technique and set up. Every single rep here is important.



MINDSET FINISHER - At then Top of Every Minute for As long as you Can keep up…

Load a Bar with 40% of Your 1RM Deadlift and Set a Clock

Minute 1: 2 Reps

Minute 2: 4 Reps

Minute 3: 6 Reps

Minute 4: 8 Reps

…Continue to add 2 Reps Every minute until you are no longer able to keep up with the clock. 

______________________________________________________________________

NEVERsate@Gmail.com                -dieEMPTY-

06.12.19 Work For Today

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"No, some people would rather not see it, but the bull is there for all of us.  Some of us choose to pass the cape in front of its horns. To live life is to risk it.  And when you feel the rush of air and catch the stink of hot breath in your face, you enter the secret order of those that have seen their own death close up.  It make us live that much more intensely.  So intense is it  for some that it seals their fate; once they've tasted it, they just can't stop.  And in their cases, perhaps we have to accept that the light that burns brightest, burns half as long." --Laurence Gonzales

WEDNESDAY, 12JUNE2019 - Work For Today

Wave 2/Week 5/Day 2


STRENGTH GIANT SET - Overhead Focus (Hypertrophy) 

Set 1: 10 Wide Grip Pull-Ups (Weighted if possible)

12 Log or Axle “Z” Presses @ 55% Of your 1RM - Or Strict Presses (Your Choice)

8 Plank Sled Rows (Each Side)

Run 400 Meters Carrying a Medicine Ball or 3 Turkish Get-ups (Each Side)

Rest 90 Seconds and get right back to your Presses 


Set 2: 8 Wide Grip Pull-Ups (Weighted if possible)

9 Log or Axle “Z” Presses @ 65% Of your 1RM

8 Plank Sled Rows (Each Side)

Run 400 Meters Carrying a Medicine Ball or 3 Turkish Get-ups (Each Side)

:90 Seconds Rest


Set 3: 6 Wide Grip Pull-Ups (Weighted if possible)

As Many Log or Axle “Z” Presses As Possible @ 75% Of your 1RM (Goal is at least 7)

8 Plank Sled Rows (Each Side)

Run 400 Meters Carrying a Medicine Ball or 3 Turkish Get-ups (Each Side)


TECHNIQUE GIANT SET - 5 Rounds of the Following Giant Set

4 Competition Bench Presses @75%

5 Laying Leg Raises 

:60 seconds rest between rounds.

Work on your form, set up, walk out and technique.


ASSISTANCE FINISHER - 3 Rounds

Load a Log or Bar with 30% of your 1RM

Complete 10 Overhead Presses. on you last one, hold the Log above head for :20 Seconds

Without Re-Racking, Complete 8 Reps. on you last one, hold the Log above head for :10 Seconds

Without Re-Racking, Complete 6 Reps, on you last one, hold the Log above head for :5 Seconds

:60 Seconds Rest


CONDITIONING - Pull-Up/Dip Challenge - No Rest Between Sets

Complete 1 pull-up, 1 Dip and 1 Jumping Squat, with no rest - 

Complete 2 pull-ups, 2 Dips and 2 Jumping Squats… with no rest -

Complete 3 pull-ups, 3 Dips and 3 Jumping Squats… with no rest -

….Continue to do this until you fail. Then work your way back down.

______________________________________________________________________

NEVERsate@Gmail.com                -dieEMPTY-

06.10.19 Work For Today

"Never surrender your hopes and dreams to the fateful limitations others have placed on their own lives.  The vision of your true destiny does not reside within the blinkered outlook of the naysayers and the doom prophets. Judge not by their words, but accept advice based on the evidence of actual results. Do not be surprised should you find a complete absence of anything mystical or miraculous in the manifested reality of those who are so eager to advise you.  Friends and family who suffer the lack of abundance, joy, love, fulfillment and prosperity in their own lives really have no business imposing their self-limiting beliefs on your reality experience." --Anton St. Maarten

MONDAY, 10JUNE2019 - Work For Today

Wave 2/Week 5/Day 1


STRENGTH GIANT SET - Squat Focus (Speed & Endurance) 

Set 1: 3 Keg Over Bar (Approximately @ Bodyweight)

10 Pin Squats or Pause Squats @ 60% Of your 1RM

7 Axle Roll-Outs

50 Foot Sandbag Carry

Rest 90 Seconds and get right back to your Squats 


Set 2: 3 Keg Over Bar (Approximately @ Bodyweight)

8 Pin Squats @ 70% Of your 1RM

7 Axle Roll-Outs

50 Foot Sandbag Carry

:90 Seconds Rest


Set 3: 3 Keg Over Bar (Approximately @ Bodyweight)

As Many Pin Squats As Possible @ 80% Of your 1RM (Goal is at least 6)

7 Axle Roll-Outs

50 Foot Sandbag Carry


TECHNIQUE GIANT SET - 4 Rounds

5 Deadlift Rows (As Heavy As Possible)

7 Competition Deadlifts @ 65%

:60 seconds Rest between rounds

Focus on your form, technique and set up. Make sure you use the muscle you are supposed to be using!


ASSISTANCE FINISHER - As Many Rounds As Possible in 8 Minutes

50 Foot Barbell Or Dumbbell Walking Lunges

50 Foot Sandbag Carry


MINDSET - 5 Rounds As Fast As Possible

20 Squats

20 Stepping Lunges

20 Jumping Lunges

20 Jumping Squats

Rest As Long As Needed Between Sets, but you are trying to finish as fast as possible. ______________________________________________________________________

NEVERsate@Gmail.com                -dieEMPTY-

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06.08.19 Work For Today

Happy Birthday Teresa!

Happy Birthday Teresa!

"Being a warrior is not about the act of fighting.  It's about the ability, courage, and commitment to end the war within oneself and not quit until the job is done." --Richard Machowichz

SATURDAY, 08JUNE2019 - Work For Today

Wave 2/Week 4/Day 4


TERESA BIRTHDAY CONDITIONING - You must Complete All Reps of One Exercises before moving onto the next! 

38 Squats

38 Push-Ups

38 Inverted Rows

38 Floor Presses

38 Burpees


STRENGTH GIANT SET -  Bench Focus (Hypertrophy) 

Set 1: 10 Bent Over Rows (As Heavy As possible - Ramping)

9 Close Grip Bench Presses @ 65% Of your 1RM

6 Medicine Ball Slams

:20 Second Battle Rope Sprint or :20 Seconds Lumberjack Squats

Rest 90 Seconds and get right back to your Bench  


Set 2: 8 Bent Over Rows (As Heavy As possible - Ramping)

7 Close Grip Bench Presses @ 75% Of your 1RM

6 Medicine Ball Slams

:20 Second Battle Rope Sprint or :20 Seconds Lumberjack Squats

Rest 90 Seconds


Set 3: 6 Bent Over Rows (As Heavy As possible - Ramping)

As Close Grip Many Bench Presses As Possible @ 85% Of your 1RM (Goal is at least 5)

6 Medicine Ball Slams

:20 Second Battle Rope Sprint or :20 Seconds Lumberjack Squats


TECHNIQUE GIANT SET - At the top of every minute for 10 minutes

Perform 3 Strict Presses at 60% of your 1 Rep Maximum

4 Fat Grip Single Arm Dumbbell Rows (Each Side)

Be as explosive as possible every single rep. The remainder of the minute is your rest.


CONDITIONING - At the Top of Every minute

Complete 2 Pull-Ups or 3 Rows

Use the reminder of the minute to perform as Many Bench Presses as possible with an empty bar. 

Continue this Pattern until you have completed 300 Reps with the Empty Barbell.

_______________________________________________________________________

NEVERsate@Gmail.com                -dieEMPTY-


06.07.19 Work For Today

"On one level, we believe we're capable of great things.  We see ourselves as heroic figures.  But at the fist sign of stress, fatigue, and fear, that diminishing voice creeps in.  our mind begins to work against us.  That tiny voice grows in intensity and volume.  We hesitate.  We begin to doubt our abilities. Now that internal voice is so loud that we can barely make any sense of it.  We second guess ourselves. We believe there is an inherent scarcity with regards to what might be possible.  It is in that moment that the inner war is raging." --Richard Machowicz

FRIDAY, 07JUNE2019 - Work For Today

Wave 2/Week 4/Day 3


CONDITIONING - 4 Rounds

:30 Seconds Deep Goblet Squats

:30 Seconds Banded Full Contact Twists

:30 Seconds Hollow Rocks

:30 Seconds Rest


STRENGTH GIANT SET - Deadlift Focus (Speed & Endurance) 

Set 1: 10 Axle Deadlifts - @ 55% Of your 1RM

200 Meter Farmer’s Carry 

4 Standing Plate Halos (Each Side)

3 Tire Flip Burpee Box Jumps

Rest 90 Seconds and get right back to your Deadlifts 


Set 2: 9 Axle Deadlifts @ 65% Of your 1RM

200 Meter Farmer’s Carry 

4 Standing Plate Halos (Each Side)

3 Tire Flip Burpee Box Jumps

Rest 90 Seconds


Set 3: As Many Axle Deadlifts As Possible @ 75% Of your 1RM (Goal is at least 7)

200 Meter Farmer’s Carry 

4 Standing Plate Halos (Each Side)

3 Tire Flip Burpee Box Jumps


TECHNIQUE GIANT SET - 5 Rounds of the Following Giant Set

4 Competition Squats @ 75% of Your 1RM

4 Standing Plate Halos (Each Side)

:60 seconds rest between rounds.

Work on your form, set up, walk out and technique. 


ASSISTANCE FINISHER - As Many Rounds As Possible in 10 Minutes

5 Rubish Deadlifts

5 Stiff Leg Deadlifts 

20 Banded Lying Leg Curls

______________________________________________________________________

NEVERsate@Gmail.com                -dieEMPTY-


06.05.19 Work For Today

"Here is a fact: someday you will die. What will you do with his incredible gift that is your life? Do you want to get to the end of the road and wish you had strived more, accomplished more, and loved more? To do these things you will have to take chances, demonstrate courage and commit in a way that allows you to be flexible but never allows you to quit on yourself." --Richard Machowicz

WEDNESDAY, 05JUNE2019 - Work For Today

Wave 2/Week 4/Day 2


STRENGTH GIANT SET - Overhead Focus (Power)

Set 1: 50 Foot STANDING Arm Over Arm Sled Drag

50 Foot back Peddle Sled Drag

10 Log or Axle Clean & Presses @ 60% Of your 1RM - One clean and press away

4 Hanging Rainbows (Each Side)

50 Foot Bear Walk

Rest 90 Seconds and get right back to your Presses 


Set 2: 50 Foot STANDING Arm Over Arm Sled Drag

50 Foot back Peddle Sled Drag

8 Log or Axle Clean & Presses @ 70% Of your 1RM

4 Hanging Rainbows (Each Side)

50 Foot Bear Walk

:90 Seconds Rest


Set 3: 50 Foot STANDING Arm Over Arm Sled Drag

50 Foot back Peddle Sled Drag

As Many Log or Axle Clean & Presses As Possible @ 80% Of your 1RM (Goal is at least 6)

4 Hanging Rainbows (Each Side)

50 Foot Bear Walk


TECHNIQUE GIANT SET - 3 Rounds

8 Meadows Rows (Each Side)

8 Competition Bench Presses @ 60% 

4 Hanging Rainbows (Each Side)

:60 seconds Rest between rounds

Focus on your form, technique and set up. Make sure you use the muscle you are supposed to be using! 


STRONGMAN CONDITIONING - At the Top of Every Minute for 10 Minutes, Complete 3 Single Arm Dumbbell Clean & Presses @ 65% of your 1RM - each side (Clean every rep) If you are using the Circus Dumbbell, Only do 3 Reps Total each Round.


ASSISTANCE FINISHER - Tabata Z Presses

:20 Seconds Pressing / :10 Seconds Rest for 8 Rounds

______________________________________________________________________

NEVERsate@Gmail.com                -dieEMPTY-


06.03.19 Work For Today

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"He who fears what he shall suffer, already suffers what he fears." —Montaigne

MONDAY, 3JUNE2019 - Work For Today

Wave 2/Week 4/Day 1


CONDITIONING - 7 Rounds W/ a Partner

:30 seconds Max Keg Loads (back and forth as a team)

:30 seconds Rest


STRENGTH GIANT SET - Squat Focus (Hypertrophy) 

Set 1: 4 Sandbag Over Shoulder (Around Bodyweight)

9 Zercher Squats or Front Squats @ 65% Of your 1RM - Immediately followed By 

8 Squat Jumps holding a Medicine ball, KB, DB or Plate

:30 Seconds Explosive Landmines

Rest 90 Seconds and get right back to your Squats 


Set 2: 4 Sandbag Over Shoulder (Around Bodyweight)

7 Zercher Squats or Front Squats @ 75% Of your 1RM - Immediately followed By 

8 Squat Jumps holding a Medicine ball, KB, DB or Plate

:30 Seconds Explosive Landmines

8 Burpee Pull-Ups or Burpee Bar Touches if you Can’t do Pull-Ups

Rest 90 Seconds and get right back to your Deadlifts


Set 3: 4 Sandbag Over Shoulder (Around Bodyweight)

As Many Zercher Squats or Front Squats As Possible @ 85% Of your 1RM (Goal is at least 5) 

- Immediately followed By 8 Squat Jumps holding a Medicine ball, KB, DB or Plate

:30 Seconds Explosive Landmines

8 Burpee Pull-Ups or Burpee Bar Touches if you Can’t do Pull-Ups


TECHNIQUE GIANT SET - At the top of every minute for 10 minutes

Perform 3 deadlifts at 60% of your 1 Rep Maximum

RKC Plank for the remainder of the minute.

Focus on your form, technique and set up. Every single rep here is important.


ASSISTANCE FINISHER - Load up the SSB with your estimated 50% 1RM Bulgarian Split Squat

At the Top of Every Minute for 10 minutes Complete: 

5 Hatfield Bulgarian Split Squats (Each Side)

______________________________________________________________________

NEVERsate@Gmail.com                -dieEMPTY-

06.01.19 Work For Today

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"No such thing as spare time, 
No such thing as free time,
No such thing as down time,
All you got is life time. (Don't Waste it)
Go."  --Henry Rollins

SATURDAY, 01JUNE2019 - Work For Today

Wave 1/Week 3/Day 3


CONDITIONING - As Fast As Possible

15 Power Cleans

15 Burpee Lateral Jumps

15 "V" Sit-Ups

Run 400 Meters

12 Power Cleans

12 Burpee Lateral Jumps

12 "V" Sit-Ups

Run 400 Meters

10 Power Cleans

10 Burpee Lateral Jumps

10 "V" Sit-Ups

Run 400 Meters


STRENGTH GIANT SET - Deadlift Focus (Hypertrophy) 

Set 1: 5 Burpee Broad Jumps 

12 Deficit Deadlifts @ 55% Of your 1RM - 2-3” Deficit

:30 Second Side Plank (Each Side)

150 Foot Farmer’s Walk (With Dumbbells or Implements)

150 Foot Sled Push or 1:00 Prisoner Squats

Rest 90 Seconds and get right back to your Deadlifts 


Set 2: 5 Burpee Broad Jumps

9 Deficit Deadlifts @ 65% Of your 1RM

:30 Second Side Plank (Each Side)

150 Foot Farmer’s Walk (With Dumbbells or Implements)

150 Foot Sled Push or 1:00 Prisoner Squats

:90 Seconds Rest


Set 3: 5 Burpee Broad Jumps

As Many Deficit Deadlifts As Possible @ 75% Of your 1RM (Goal is at least 7)

:30 Second Side Plank (Each Side)

150 Foot Farmer’s Walk (With Dumbbells or Implements)

150 Foot Sled Push or 1:00 Prisoner Squats


TECHNIQUE GIANT SET - 4 Rounds

5 Burpee Pull-ups or Burpee Bar Touches

8 Competition Squats @ 60% of Your 1RM

6 Full Contact Twists (Each Side) 

:60 seconds Rest between rounds

Focus on your form, technique and set up. Make sure you use the muscle you are supposed to be using!

______________________________________________________________________________

NEVERsate@Gmail.com                -dieEMPTY-