"Struggling and suffering are the essence of a life worth living. If you're not pushing yourself beyond the comfort zone, if you're not demanding more from yourself - expanding and learning as you go - you're choosing a numb existence. You're denying yourself an extraordinary trip." --Dean Karnazes

SATURDAY, 24NOVEMBER2018 - Work For Today

Wave 3/Week 12/Day 4 


CONDITIONING - At the Top of Every :30 Seconds for 10 Minutes

5 Pull-Ups

10 Push-Ups

15 Squats

SCALED

3 Pull-Ups

5 Push-Ups

10 Squats


BUILD - You Have a STRICT 10 Minutes to work up to 80%-85% 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 Close Grip Bench Press Presses as possible @ 80% of Your 1RM (Goal 5+)

3 Turkish Get-Ups (Each Side)

Round 2

10 Yates Rows (Heavy As Possible)

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

3 Turkish Get-Ups (Each Side)

Round 3

10 Yates Rows (Heavy As Possible)

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

3 Turkish Get-Ups (Each Side)


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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