"Excellence is an art won by training and habituation. We do not act rightly because we have virtue or excellence, but we rather have those because we have acted rightly. We are what we repeatedly do. Excellence, then, is not an act but a habit." --Aristotle

SATURDAY, 03NOVEMBER2018 - Work For Today

Wave 3/Week 9/Day 4 


CONDITIONING - Deck of Card Workout. Complete the Number of Reps Corresponding with the Number on the Card.  Face Cards = 10 Reps, Aces = 11. Jokers are a 2 Minute Plank. 


HEARTS: Sprawl Sumo Deadlift High Pulls

CLUBS: Jumping Lunges (Each Side)

DIAMONDS: Plate Touches

SPADES: “V” Sit-Ups 


STRENGTH - TESTING - BENCH PRESS

3 Reps @ 50% of Your 1RM

3 Reps @ 62% of Your 1RM

3 Reps @ 75% of Your 1RM

2 Reps @ 80% of Your 1RM

1 Rep @ 90% of Your 1RM

1 Rep @ 95% of Your 1RM

1 Rep @ 102% of Your 1RM

BONUS: 1 Rep @ 104% of Your 1RM Only go for this if your 102% went very smoothly.


Complete Between Attempts:

8 Bent Over Rows

8 Leg Raises


WIDOWMAKER - Load the Bar to 60% of Your 1RM Bench Press and complete as many Reps as possible in one set without re-racking the bar.  Your goal is between 15-20+ Reps.


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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