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"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, they make them." --George Bernard Shaw

SATURDAY, 06OCTOBER2018 - Work For Today

Wave 2/Week 5/Day 4


CONDITIONING - At the Top Of Every Minute for 12 Minutes 

5 Burpees

5 Squats

5 Push-Ups

20 Mountain Climbers

20 Jumping Jacks


BUILD - You Have a STRICT 15 Minutes to work up to 70%-75% of Your 1RM Bench Press. Once you are there, You will be ADDING WEIGHT for this workout.  


STRENGTH - 15 Minute Time Cap

Round 1

3 Bent Over Rows (Weight Should be as Close to [or great than] Your bench as possible)

3 Bench Presses @ 85% of Your 1RM 

5 Barbell Overhead Side Bends (Each Side)

Round 2

3 Bent Over Rows (Weight Should be as Close to [or great than] Your bench as possible)

1 Bench Presses @ 90% of Your 1RM 

5 Barbell Overhead Side Bends (Each Side)

Round 3

3 Bent Over Rows (Weight Should be as Close to [or great than] Your bench as possible)

As Many Bench Presses As possible @ 95% of Your 1RM or Go For a PR if You are absolutely sure it is there.  

5 Barbell Overhead Side Bends (Each Side)


ASSISTANCE FINISHER - Complete the Ladder With Moderate weight

10 Pendlay Rows

1 Floor Press

9 Pendlay Rows

2 Floor Presses

8 Pendlay Rows

3 Floor Presses

…Continue this pattern (Your Combined Reps will always Equal 11) until the Ladder is Complete. Do your best to Complete this is Less than 10 Minutes. 

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