Come Support Miles At His First Powerlifting Meet Today!

Come Support Miles At His First Powerlifting Meet Today!

"People are always blaming their circumstances for what they are. I don't believe in circumstances. The people who get on in this world are the people who get up and look for the circumstances they want, and if they can't find them, make them." --George Bernard Shaw

SATURDAY, 28OCTOBER2018 - Work For Today

Wave 2/Week 8/Day 4


CONDITIONING - At the Top of Every Minute 

Minute 1: 1 Pull-Up/ 2 Burpees/ 3 Kettlebell Swings/ 4 Jumping Lunges (Each Side)

Minute 2: 2 Pull-Up/ 3 Burpees/ 4 Kettlebell Swings/ 5 Jumping Lunges (Each Side)

Minute 3: 3 Pull-Up/ 4 Burpees/ 5 Kettlebell Swings/ 6 Jumping Lunges (Each Side)

Minute 4: 4 Pull-Up/ 5 Burpees/ 6 Kettlebell Swings/ 7 Jumping Lunges (Each Side)

Minute 5: 5 Pull-Up/ 6 Burpees/ 7 Kettlebell Swings/ 8 Jumping Lunges (Each Side)

Minute 6: 6 Pull-Up/ 7 Burpees/ 8 Kettlebell Swings/ 9 Jumping Lunges (Each Side)

Minute 7: 7 Pull-Up/ 8 Burpees/ 9 Kettlebell Swings/ 10 Jumping Lunges (Each Side)

Minute 8: 8 Pull-Up/ 9 Burpees/ 10 Kettlebell Swings/ 11 Jumping Lunges (Each Side)

… If you want more, work your way Back Down! 


BUILD - You Have a STRICT 10 Minutes to work up to 75%-80% of Your 1RM Close Grip Bench Press Press. Once you are there, Drop Back your Weight and begin your rounds. Use low reps, this is 1RM practice, not a warm-up. 


STRENGTH - 20 Minute Time Cap (PULL THESE PERCENTAGES FROM YOUR TRUE 1RM’s.  Not what you just worked up to during the “Build” Phase.)


Round 1

10 Yates Rows (Heavy As Possible)

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

3 Turkish Get-Ups (Each Side)


Round 2

10 Yates Rows (Heavy As Possible)

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

3 Turkish Get-Ups (Each Side)

Round 3

10 Yates Rows (Heavy As Possible)

As Many Bench Press Presses as possible @ 65% of Your 1RM (Goal 11+)

3 Turkish Get-Ups (Each Side)


ENDURANCE - Load A Bar to 40% of Your 1RM Close Grip Bench Press And Set a Clock. 

Minute 1: 2 Close Grip Bench Presses

Minute 2: 4 Close Grip Bench Presses 

Minute 3: 6 Close Grip Bench Presses

…Continue to add 2 Reps every Minute Until You can no Longer Keep up with the Clock.


ASSISTANCE FINISHER - 2 Rounds

:40 Second Work At each Station / :20 Seconds to Rest and Rotate. Moderate to lighter Weights on All Exercises

Station 1: Max Reps Dumbbell Floor Presses 

Station 2: Max Reps Single Arm Dumbbell Rows (:20 Seconds Each Side)

Station 3: Max Reps Dips (Bench Dips if Necessary)

Station 4: Max Reps Neutral Grip Standing Strict Press

Station 5: 1 Minute Rest

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