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"If you are distressed by anything external, the pain is not due to the thing itself, but to your estimate of it; and this you have the power to revoke at any moment." --Marcus Aurelius

"It is not death a man should fear but he should fear never beginning to live." --Marcus Aurelius

SATURDAY, 02DECEMBER2017 - Work For Today
Wave 3/Week 9/Day 6

CONDITIONING - Tabatas
8 Rounds (4:00 Minutes) of:
:20 Seconds Max Reps Lunges
:10 Seconds Max Reps Push-Ups

Rest 1 Minute
8 Rounds (4:00 Minutes) of:
:20 Seconds Max Reps Tuck Jumps
:10 Seconds Max Reps Pull-Ups or Inverted Rows

STRENGTH - Bench Press Focus (Power)
Set 1: 5 Pendlay Rows (As heavy As possible - Ramping)
5 Bench Presses @ 75% Of your 1RM
1:00 Minute Flutter Kicks
Rest 90 Seconds and get right back to your Bench 

Set 2: 5 Pendlay Rows (As heavy As possible - Ramping)
3 Bench Presses @ 85% Of your 1RM
1:00 Minute Flutter Kicks
:90 Seconds Rest

Set 3: 5 Pendlay Rows (As heavy As possible - Ramping)
As Many Bench Presses As Possible @ 95% Of your 1RM (Goal is at least 1)
1:00 Minute Flutter Kicks
:90 Seconds Rest

WIDOWMAKER - Drop the Weight on the Bar back to 70% and Complete As Many Bench Presses As Possible in one Set. Your goal is 15-20 Reps. No Re-racking the Bar

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
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