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"Do not pray for easy lives. Pray to be stronger men... Do not pray for tasks equal to your powers. Pray for power equal to your tasks." -Phillip Brooks

SATURDAY, 23SEPTEMBER2017 - Work For Today
Wave 3/Week 9/Day 6

CONDITIONING - At the Top of Every Minute
Minute 1: 2 Burpee Pull-Ups
Minute 2: 4 Burpee Pull-Ups
Minute 3: 6 Burpee Pull-Ups
Minute 4: 8 Burpee Pull-Ups
...Continue to Add 2 Reps Each minute Until you are no Longer able to Keep up with the Clock.

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

STRONGMAN - OPEN GYM UNTIL 11:30!!!
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