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"People think I'm crazy to put myself through such torture, though I would argue otherwise. Somewhere along the line we seem to have confused comfort with happiness. Dostoyevsky had it right: 'Suffering is the sole origin of consciousness.' Never are my senses more engaged than when the pain sets in. There is a magic in misery." --Dean Karnazes

SATURDAY, 20JANUARY2018 - Work For Today
Wave 1/Week 3/Day 6

CONDITIONING - 20, 15, 10 Reps of
Pull-Ups Or Invented Rows (With Pauses at the Top)
Jumping Lunges (Each Side)
Clapping Push-Ups or Deficit Push-Ups
Burpees
...Any order you want, just get all of the reps done as fast as possible! 

STRENGTH - You Have 30 Minutes to Work up to a 1RM 3 Second Pause Bench Press
Between Rounds Complete:
10 Single Arm Dumbbell Rows (Each Side)
8 Plate Halos (Each Side)

VOLUME
Set 1: As many 3 Second Pause Bench Press as Possible @ 80% of your 1RM
10 Single Arm Dumbbell Rows (Each Side)
8 Plate Halos (Each Side) 

Set 2: 5 - 3 Second Pause Bench Presses @ 80% of your 1RM
10 Single Arm Dumbbell Rows (Each Side)
8 Plate Halos (Each Side) 

Set 3: 5 - 3 Second Pause Bench Press @ 80% of your 1RM
10 Single Arm Dumbbell Rows (Each Side)
8 Plate Halos (Each Side)

ASSISTANCE - 4 Rounds of the Following Giant Set
12 incline Bench Presses (As heavy As possible)
15 Skull Crushers (as heavy As possible)
Max Reps Diamond Push-Ups
:90 Seconds Rest

STRONGMAN - OPEN GYM UNTIL 11:30! 
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