Not a Bad shot for your first comp! Haha!

Not a Bad shot for your first comp! Haha!

"Success is the child of drudgery and perseverance. It cannot be coaxed or bribed; pay the price and it is yours." --Orison Swett Marden

SATURDAY, 20OCTOBER2018 - Work For Today

Wave 2/Week 7/Day 4


CONDITIONING - In Teams of 4

All Reps of One Exercise must be completed before moving onto the next.  Only one team member exercising at a time. First Team done wins

100 Pull-Ups

200 Sit-Ups

250 Push-Ups

300 Squats

100 Burpees


BUILD - You Have a STRICT 12 Minutes to work up to 85%-90% of Your 1RM Bench Press. Once you are there, Drop back the weight and begin your rounds.  


STRENGTH - 18 Minute Time Cap (PULL THESE PERCENTAGES FROM YOUR TRUE 1RM’s.  Not what you just worked up to during the “Build” Phase. )

Round 1

8 Pendlay Rows (At Least as Heavy as Your Bench)

As Many Bench Presses as possible @ 80% of Your 1RM (Goal 5+) 

6 Hanging Leg Rainbows (Each Side)

5 Bodyweight Man Makers

Round 2

10 Pendlay Rows (At Least as Heavy as Your Bench)

As Many Bench Presses as possible @ 75% of Your 1RM (Goal 7+)

6 Hanging Leg Rainbows (Each Side)

5 Bodyweight Man Makers

Round 3

12 Pendlay Rows (At Least as Heavy as Your Bench)

As Many Bench Presses as possible @ 70% of Your 1RM (Goal 9+)

6 Hanging Leg Rainbows (Each Side)

5 Bodyweight Man Makers


ASSISTANCE FINISHER - As Many Rounds As Possible in 12 Minutes

20 Chest to Bar Pull-Ups or Inverted Rows

8 Neutral Grip Incline Dumbbell Bench Presses

8 Lying Dumbbell Straight Arm Pull-Overs (2 Hands on 1 Heavy DB)

8 Lying Dumbbell French Presses (Same Dumbbell)

(Same DB) Close Grip Bench Press to Failure (2 Hands 1 DB)

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