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"As you grow older, you'lll find the only things you regret are the things you didn't do." --Zachary Scott

SATURDAY, 15DECEMBER2018 - Work For Today

Wave 1/Week 3/Day 4


CONDITIONING - Tabatas - :20 Seconds Work / :10 Seconds Rest for 8 Rounds

Full Tabata Bodyweight ManMakers or Dumbbell ManMakers

Rest 1 Minute

Full Tabata Jumping Lunges or Stepping Lunges

Rest 1 Minute

Full Tabata Hollow Rocks

Rest 1 Minute

Full Tabata Kettlebell or Dumbbell Thruaters

…If the Rest is too easy, you can hold a long lever plank for the :10 Second Rest portions as often as you would like. 


STRENGTH - Bench Press Focus (Power)

Set 1: 8 Pendlay Rows (As heavy As possible - Ramping)

8 Swiss Bar or Axle Bench Presses @ 65% Of your 1RM

12 Plank Sled Rows (Each Side)

Set 2: 8 Pendlay Rows (As heavy As possible - Ramping)

6 Swiss Bar or Axle Bench Presses @ 75% Of your 1RM

12 Plank Sled Rows (Each Side)

Set 3: 8 Pendlay Rows (As heavy As possible - Ramping)

As Many Swiss Bar or Axle Bench Presses As Possible @ 85% Of your 1RM (Goal is at least 4)

12 Plank Sled Rows (Each Side)


ASSISTANCE - 4 Rounds of the Following Giant Set

5 Seal Rows or Chest Supported Rows (As Heavy As Possible - Ramping)

5 incline Bench Presses (As Heavy As Possible - Ramping)

20 Straight Arm Band or Lat Pull-Downs

:90 Seconds Rest

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