"All life demands struggle. Those who have everything given to them become lazy, selfish, and insensitive to the real values of life. The very striving and hard work that we so constantly try to avoid is the major building block in the person we are today." --Pope Paul VI

WEDNESDAY, 07NOVEMBER2018 - Work For Today

Wave 3/Week 10/Day 2


CONDITIONING - 5, 4, 3, 2, 1, Sprint

Burpee Pull-Ups (Break it up if you need to but no subs on this one - it’s a race)

Tire Flips


BUILD - You Have a STRICT 10 Minutes to work up to 80%-85% of Your 1RM Strict Overhead 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

3 Weighted Pull-Ups (as Heavy As Possible) - Use Bent Over Rows if Necessary

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

:30 Second Long Lever Low Tension Plank

:20 Seconds Sledge Hammer Swings

Round 2

3 Weighted Pull-Ups (as Heavy As Possible) - Use Bent Over Rows if Necessary

As Many “Z” Presses as possible @ 75% of Your 1RM (Goal 7+)

:30 Second Long Lever Low Tension Plank

:20 Seconds Sledge Hammer Swings

Round 3

3 Weighted Pull-Ups (as Heavy As Possible) - Use Bent Over Rows if Necessary

As Many “Z” Presses as possible @ 70% of Your 1RM (Goal 9+)

:30 Second Long Lever Low Tension Plank

:20 Seconds Sledge Hammer Swings


ASSISTANCE FINISHER - 3 Rounds

Load a Barbell with 40% of Your 1RM Strict Press

Complete Max Reps Strict Press Until Failure.

Immediately, Max Reps Push Press to Failure.

Immediately, Max Reps Strict Press with Light Dumbbells to Failure. 

Immediately Max Reps Floor Press (Same DB’s) until Failure.  

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