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If one can stick to the training throughout the many long years, then willpower is no longer a problem. It's raining? That doesn't matter. I am tired? That's besides the point. It's simply that I just have to." --Emil Zatopek

SATURDAY, 03MARCH2018 - Work For Today
Wave 3/Week 9/Day 6

CONDITIONING - 5 Rounds
:20 Seconds Jumping Squats
:10 Seconds Push-Ups

Rest 1 Minute

Then 5 More Rounds
:20 Seconds Plate Touches
:10 Seconds Burpees

STRENGTH - You Have 30 Minutes to Work up to a 5RM 3 Second Pause Bench Press
Between Rounds Complete:
10 Single Arm Dumbbell Rows (Each Side)
8 Plate Halos (Each Side)

VOLUME
Set 1: As many 3 Second Pause Bench Press as Possible @ 80% of your 5RM
10 Single Arm Dumbbell Rows (Each Side)
8 Plate Halos (Each Side) 

Set 2: 10 - 3 Second Pause Bench Presses @ 80% of your 5RM
10 Single Arm Dumbbell Rows (Each Side)
8 Plate Halos (Each Side) 

Set 3: 10 - 3 Second Pause Bench Press @ 80% of your 5RM
10 Single Arm Dumbbell Rows (Each Side)
8 Plate Halos (Each Side)

ASSISTANCE - 4 Rounds of the Following Giant Set
12 incline Bench Presses (As heavy As possible)
15 Skull Crushers (as heavy As possible)
Max Reps Diamond Push-Ups
:90 Seconds Rest

MINDSET - Bench press
Start with the bar.  Perform 10 reps
Add 20lbs. Perform 10 Reps
Add 20lbs. Perform 10 Reps
Add 20lbs. Perform 10 Reps
….Continue to add weight each round until you are no longer able to.
Then work your way back down the ladder using the same weight jumps

STRONGMAN - OPEN GYM until 11:30!!!
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