"There are times when the world holds its breath, waiting to see what men and women of courage will do. There are times when one man with courage makes a majority. There are choices made by individuals and small teams that shape the fate of the world and alter the course of human progress." --Eric Greitens
FRIDAY, 06NOVEMBER2015 - Work For Today
Wave 1/Week 1/Day 5
MINDSET - Add/Drop Set for Bench press.
If your 1RM Bench Press is Around 150lbs, start with an empty bar.
If your 1RM Bench Press is Around 200lbs, start with 100lbs on the bar.
If your 1RM Bench Press is Around 300lbs, start with 150lbs on the bar.
If your 1RM Bench Press is Around 400lbs, start with 200lbs on the bar.
If your 1RM Bench Press is Around 500lbs, start with 250lbs on the bar.
Following the guidelines given above - load the bar and hit your first set of ten reps.
Immediately add 10-20lbs (Depending on your strength level) and complete another 10 reps.
Immediately add an additional 10-20 pounds and perform 10 more reps.
Continue to add weight & sets until you find a top set for the day.
Once you do, reverse the ladder by immediately stripping 10-20lbs (Depending on your strength level) and completing 10 reps.
Then strip another 10-20lbs and perform an additional set of 10.
Continue to drop weight in the same increments that you worked up with until you are all the way back down to your original starting weight.
STRENGTH - Load a bar with 70% of your 1RM Deadlift and at the top of every minute, complete:
Minute 1: 2 Deadlifts
Minute 2: 4 Deadlifts
Minute 3: 6 Deadlifts
Minute 4: 8 Deadlifts
Minute 5: 10 Deadlifts
Minute 6: 8 Deadlifts
Minute 7: 6 Deadlifts
Minute 8: 4 Deadlifts
Minute 9: 2 Deadlifts