IMG_6641.JPG

"You never see your dog running nonstop around and around in a circle for an hour.  If he did, you'd think there's something really wrong with him.  Instead, he'll chase something, roll around, sprint, rest, mix things up.  Animal play has a purpose, and it's not hard to surmise that human play should as well." --E. Paul Zehr, PhD

SATURDAY, 11NOVEMBER2017 - Work For Today
Wave 3/Week 6/Day 6

Complexes: Complete ALL reps of ALL Exercises before you release the bar.  There are built in rest positions, use them!  But Do NOT release the bar until the entire complex is complete. Start light and add weight every round you are able. Many of your are cutting weight.  Keep the weight light and move fast.  Burn Calories and push yourselves mentally! 

8 Bent Over Rows
8 Stiff Legged Deadlifts
8 Hang Cleans
8 Front Squats
8 Overhead Presses
8 Back Squats
8 Good Mornings
200 Meter Sprint 

STRENGTH - Bench Press Focus (Power)
Set 1: 8 Pendlay Rows (As heavy As possible - Ramping)
6 Bench Presses @ 70% 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)
4 Bench Presses @ 80% 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 @ 90% Of your 1RM (Goal is at least 2)
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 11:30!!
______________________________________________________________
NEVERsate@Gmail.com            -dieEMPTY-