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"No, some people would rather not see it, but the bull is there for all of us.  Some of us choose to pass the cape in front of its horns. To live life is to risk it.  And when you feel the rush of air and catch the stink of hot breath in your face, you enter the secret order of those that have seen their own death close up.  It make us live that much more intensely.  So intense is it  for some that it seals their fate; once they've tasted it, they just can't stop.  And in their cases, perhaps we have to accept that the light that burns brightest, burns half as long." --Laurence Gonzales

SATURDAY, 15SEPTEBER2018 - Work For Today

Wave 1/Week 2/Day 5

CONDITIONING - Get as Far As You Can in 12 Minutes

1 Pull-Up / 2 Burpees / 3 Push-Ups / 4 Jumping Squats / 5 Kettlebell Snatches

2 Pull-Ups / 3 Burpees / 4 Push-Ups / 5 Jumping Squats / 6 Kettlebell Snatches

3 Pull-Ups / 4 Burpees / 5 Push-Ups / 6 Jumping Squats / 7 Kettlebell Snatches

…Continue to add 1 Rep each Round.  Get as Far as You can in 12 Minutes. Your Score is the Total number of COMPLETED rounds. 

BUILD - You Have a STRICT 15 Minutes to work up to 85%-90% of Your 1RM Bench Press. Once you are there, Drop back the weight and begin your rounds.  

STRENGTH - 15 Minute Time Cap (PULL THESE PERCENTAGES FROM YOUR TRUE 1RM’s.  Not what you just worked up to during the “Build” Phase. 

Round 1

6 Single Arm Dumbbell Rows (Each Side) -  (Heavy Weight)

As Many Bench Presses as possible @ 80% of Your 1RM (Goal 6+)

10 Glute Ham Raise Sit-Ups

:30 Seconds Double Unders Or Regular Jump Rope

Round 2

8 Single Arm Dumbbell Rows (Each Side) -  (Heavy Weight)

As Many Bench Presses as possible @ 75% of Your 1RM (Goal 8+)

10 Glute Ham Raise Sit-Ups

:30 Seconds Double Unders Or Regular Jump Rope

Round 3

11 Single Arm Dumbbell Rows (Each Side) -  (Heavy Weight)

As Many Bench Presses as possible @ 70% of Your 1RM (Goal 11+)

10 Glute Ham Raise Sit-Ups

:30 Seconds Double Unders Or Regular Jump Rope

ASSISTANCE FINISHER - As Many Rounds As Possible in 10 Minutes

3 Banded Bench Presses @ Light to Moderate Weight -Fast Bar Speed

5 Plyometric Push-Ups

5 Medicine Ball Slams

5 Banded Deficit Push-Ups (Hold Band in Hands Wrapped around back)

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