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 "To be nobody -- but yourself -- in a world which is doing its best, night and day, to make you everybody else, means to fight the hardest battle which any human being can fight; and never stop fighting." -e. e. cummings

SATURDAY, 21OCTOBER2017 - Work For Today
Wave 1/Week 3/Day 6

CONDITIONING - Tabatas
8 Rounds of:
:20 Seconds Max Reps Buprees
:10 Seconds Max Reps Pull-Ups

Rest 1 Minute, Then,

8 Rounds of: 
:20 Seconds Max Reps Jumping Lunges
:10 Seconds Max Reps Push-Ups

STRENGTH - Bench Press Focus (Power)
Set 1: 8 Pendlay Rows (As heavy As possible - Ramping)
8 Bench Presses @ 65% Of your 1RM
1:00 Minute Flutter Kicks
Rest 90 Seconds and get right back to your Bench 

Set 2: 8 Pendlay Rows (As heavy As possible - Ramping)
6 Bench Presses @ 75% Of your 1RM
1:00 Minute Flutter Kicks
:90 Seconds Rest

Set 3: 8 Pendlay Rows (As heavy As possible - Ramping)
As Many Bench Presses As Possible @ 85% Of your 1RM (Goal is at least 4)
1:00 Minute Flutter Kicks
:90 Seconds Rest

ASSISTANCE - 4 Rounds of the Following Giant Set
5 Seal Rows or Chest Supported Rows (As Heavy As Possible - Ramping)
5 incline Bench Presses (As Heavy As Possible - Ramping)
20 Straight Arm Band or Lat Pull-Downs
:90 Seconds Rest

STRONGMAN - OPEN GYM Until 11:30am!
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