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"Champions are not the ones who always win races - champions are the ones who get out there and try. And try harder the next time. And even harder the next time. 'Champion' is a state of mind. They are devoted. They compete to best themselves as much if not more than they compete to best others. Champions are not just athletes." --Simon Sinek

SATURDAY, 10.NOVEMBER2018 - Work For Today

Wave 3/Week 10/Day 4


CONDITIONING - Get as Far As You Can in 12 Minutes - Inverted Rows if Necessary

1 Pull-Up / 2 Burpees / 3 Push-Ups / 4 Jumping Squats / 5 Kettlebell Snatches

2 Pull-Ups / 3 Burpees / 4 Push-Ups / 5 Jumping Squats / 6 Kettlebell Snatches

3 Pull-Ups / 4 Burpees / 5 Push-Ups / 6 Jumping Squats / 7 Kettlebell Snatches

…Continue to add 1 Rep each Round.  Get as Far as You can in 12 Minutes. Your Score is the Total number of COMPLETED rounds. 


BUILD - You Have a STRICT 15 Minutes to work up to 95%-100% of Your 1RM Bench Press. Once you are there, Drop back the weight and begin your rounds.  Use low reps, this is 1RM practice, not a warm-up.


STRENGTH - 15 Minute Time Cap (PULL THESE PERCENTAGES FROM YOUR TRUE 1RM’s.  Not what you just worked up to during the “Build” Phase. 


Round 1

6 Chest Supported or T-Bar Rows - (Heavy Weight)

As Many Bench Presses as possible @ 90% of Your 1RM (Goal 3+)

10 Glute Ham Raise Sit-Ups (Arms Above Head)

:30 Seconds Battle Ropes


Round 2

6 Chest Supported or T-Bar Rows - (Heavy Weight)

As Many Bench Presses as possible @ 85% of Your 1RM (Goal 4+)

10 Glute Ham Raise Sit-Ups Sit-Ups (Arms Above Head)

:30 Seconds Battle Ropes


Round 3

6 Chest Supported or T-Bar Rows - (Heavy Weight)

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

10 Glute Ham Raise Sit-Ups Sit-Ups (Arms Above Head)

:30 Seconds Battle Ropes


ASSISTANCE FINISHER - 3 Rounds

:30 Seconds Single Arm DB Rows Left - Heavy - Use Straps if Necessary

:30 Seconds Single Arm DB Rows Right - Heavy - Use Straps if Necessary

1:00 Minute Rest

1:00 Minute Incline Bench Press (Moderate Weight) - Rest Pause Sets if Needed

1:00 Minute Rest

1:00 Minute Max Reps Deficit Push-Ups

1:00 Minute Rest

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