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"Unless you are willing to drench yourself in your work beyond the capacity of the average man, you are just not cut out for positions at the top." --James Cash Penny

SATURDAY, 19AUGUST2017 - Work For Today
Wave 2/Week 4/Day 6

CONDITIONING - At The Top of Every minute for 10 Minutes
3 Pull-Ups
4 Burpee Bar Touches
5 Push-Ups
6 Squats
7 Kettlebell Swings

STRENGTH - Bench Focus (Hypertrophy) 
Set 1: 8 Bent Over Rows (As Heavy As possible - Ramping)
8 Bench Presses @ 65% Of your 1RM
10 Dragon Flags
8 Kettlebell or Dumbbell Windmills (Each Side)
Rest 90 Seconds and get right back to your Bench  

Set 2: 6 Bent Over Rows (As Heavy As possible - Ramping)
6 Bench Presses @ 75% Of your 1RM
10 Dragon Flags
8 Kettlebell or Dumbbell Windmills (Each Side)
:90 Seconds Rest

Set 3: 4 Bent Over Rows (As Heavy As possible - Ramping)
As Many Bench Presses As Possible @ 85% Of your 1RM (Goal is at least 4)
10 Dragon Flags
8 Kettlebell or Dumbbell Windmills (Each Side)
:90 Seconds Rest

ASSISTANCE - 4 Rounds of the Following Giant Set
15 Neutral Grip Dumbbell Bench Presses (As Heavy As Possible - Ramping)
15 Dips (Bench Dips if Necessary)
20 Band or Cable Trice Extensions (As Heavy As Possible)
***No Rest between exercises.  Take :90 Seconds Rest after you have finished all 3 and get right back to it.

STRONGMAN - OPEN GYM
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