"Every time you act, your actions create feelings - Pleasure or pain, pride or shame - That reinforces habits.  With each repetition, what was once novel becomes familiar. 

If you are cruel every day, you become a cruel person.  If you are kind every day, you become a kind person.  It is easier to be compassionate the tenth time then the first time. Unfortunately, it is also easier to be cruel the tenth time than the first time.  

When a habit has become so ingrained that actions begin to flow from you without conscious thought or effort, then you have changed your character.  

If we are intentional about what we repeatedly do, we can practice who we want to become.  And through practice, we can become who we want to be." --Eric Greitens, Resilience

SATURDAY, 02SEPTEMBER2017 - Work For Today
Wave 2/ Week 6/ Day 6

CONDITIONING - 3 Rounds of the Following Circuit.  You have :40 Seconds of Max Effort Work, Followed by :20 Seconds to Rest and Rotate to your Next Exercise.

1. Kettlebell Snatches
2. Jumping Lunges
3. Dumbbell Renegade Rows
4. Glute Ham Raise Sit-Ups
5. Bench Dips
6. Medicine Ball Slams
7. Knees to Elbows
8. Bodyweight Man Makers
9. Box Jumps
10. Hollow Rocks

Rest 1:00 Minute and then being again at the Top.

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
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