"You can't do common things and expect uncommon results."  --Mike Barwis

SATURDAY, 01DECEMBER2018 - Work For Today

Wave 1/Week 1/Day 4


EVIL AMY’S CONDITIONING - 10. 9. 8. 7. 6. 5. 4. 3. 2. 1 Reps of

Deadlift

Front Squat

Push Press

Good Morning

Kettlebell Swings

Jumping Lunges

…Now I bet you guys miss me!!


STRENGTH - Bench Focus (Hypertrophy) 

Set 1: 10 Bent Over Rows (As Heavy As possible - Ramping)

10 Close Grip Bench Presses @ 60% Of your 1RM

10 Dragon Flags

8 Kettlebell or Dumbbell Windmills (Each Side)

Rest 90 Seconds and get right back to your Bench  

Set 2: 8 Bent Over Rows (As Heavy As possible - Ramping)

8 Close Grip Bench Presses @ 70% Of your 1RM

10 Dragon Flags

8 Kettlebell or Dumbbell Windmills (Each Side)

:90 Seconds Rest


Set 3: 6 Bent Over Rows (As Heavy As possible - Ramping)

As Many Close Grip Bench Presses As Possible @ 80% Of your 1RM (Goal is at least 6)

10 Dragon Flags

8 Kettlebell or Dumbbell Windmills (Each Side)

:90 Seconds Rest


ASSISTANCE - 4 Rounds of the Following Giant Set

15 Neutral Grip Dumbbell Bench Presses (As Heavy As Possible - Ramping)

15 Dips (Bench Dips if Necessary)

20 Band or Cable Trice Extensions (As Heavy As Possible)

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