"Are you paralyzed with fear? That's a good sign. Fear is good. Like self-doubt, fear is an indicator. Fear tells us what we have to do. Remember one rule of thumb: the more scared we are of a work or calling, the more sure we can be that we have to do it." --Steven Pressfield

SATURDAY, 13JANUARY2018 - Work For Today
Wave 1/Week 2/Day 6

CONDITIONING - At the Top of Every Minute for 10 Minutes
5 Burpees
5 Squats
5 Push-Ups
16 Mountain Climbers (Single Count)
16 Jumping Jacks (Single Count)

STRENGTH - You Have 30 Minutes to Work up to a 5RM Close Grip Bench Press
Between Rounds Complete:
5 Yates Rows (As Heavy As Possible)
10 Windshield Wipers (Each Side)
30 Double Unders or :90 Seconds Regular Rope Jumps

VOLUME
Set 1: As many Close Grip Bench Presses as Possible @ 80% of your 5RM
5 Yates Rows (As Heavy As Possible)
10 Windshield Wipers(Each Side)

Set 2: 10 Close Grip Bench Presses @ 80% of your 5RM
5 Yates Rows (As Heavy As Possible)
10 Windshield Wipers (Each Side)

Set 3: 10 Close Grip Bench Presses @ 80% of your 5RM
5 Yates Rows (As Heavy As Possible)
10 Windshield Wipers (Each Side)

ASSISTANCE - 4 Rounds of the Following Giant Set
15 Neutral Grip Standing Dumbbell Strict Presses  (As Heavy As Possible)
10 Plyometric Push-Ups (onto plates stacked on both sides of you)
15 Rope or Banded Tricep Extensions (As Heavy As Possible)
:90 Seconds Rest
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