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"The question isn't who is going to let me; it's who is going to stop me." - Ayn Rand

SATURDAY, 30SEPTEMBER2017 - Work For Today
TESTING

CONDITIONING - Tabatas (:20 Seconds Work/:10 Seconds Rest for 8 Rounds or 4:00 Total minutes) Complete ALL Reps of one Exercises before moving onto the next

8 Rounds (4:00Minutes) - Medicine Ball Squat Jumps
Rest 1 Minute
8 Rounds (4:00Minutes) - Bodyweight ManMakers
Rest 1 Minute
8 Rounds (4:00Minutes) - Lumberjack Squats
Rest 1 Minute
8 Rounds (4:00Minutes) - Deficit Push-Ups (Rest in Plank Position)
Rest 1 Minute

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 Lat Pull-Downs
:90 Seconds Rest

STRONGMAN - OPEN GYM - Work Your Contests Events
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