Neversate Wave 1/Week 4/Day 1
Time
CONDITIONING - 15, 12, 10 Reps of
Dimel Deadlifts @ 35-40% of Your 1RM
Pull-Ups
100 Foot Burpee Broad Jumps
BUILD - You Have a STRICT 15 Minutes to work up to 70%-75% of Your 1RM Deadlift or Split Jerk. 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
3 Rounds
15 Kettlebell Swings With a Different Grip Object.
3/2/AMRAP* Deadlifts @ 80%/85%/90% of Your 1RM
:20 Seconds Bandy Twisty Things (https://youtu.be/vw036MghdXY?t=455)
:20 Seconds Burpee Pull-Ups
*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.
ASSISTANCE FINISHER
'KING KONG'
3 Rounds For Time:
1 Deadlift (455/320 lb)
2 Muscle-Ups
3 Squat Cleans (250/175 lb)
4 Handstand Push Ups
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