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"We become what we want to be by consistently being what we want to become each day." --Richard G. Scott

SATURDAY, 22SEPTEMBER2018 - Work For Today

Wave 1/Week 3/Day 4


CONDITIONING - Deck of Cards Workout. Complete the Number of reps corresponding with the number on the Card. Face Cards = 10 Reps, Aces = 11.

HEARTS - Burpees

SPADES - Pull-Ups or Inverted Rows

DIAMONDS - Jumping Squat Lateral Jumps

CLUBS - Handstand Push-Ups or Pike Push-Ups


BUILD - You Have a STRICT 12 Minutes to work up to 80%-85% of Your 1RM Bench Press. Once you are there, Drop back the weight and begin your rounds.  

STRENGTH - 18 Minute Time Cap (PULL THESE PERCENTAGES FROM YOUR TRUE 1RM’s.  Not what you just worked up to during the “Build” Phase. )

Round 1

8 Pendlay Rows (At Least as Heavy as Your Bench)

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

:30 Seconds Weighted Russian Twists 

Round 2

10 Pendlay Rows (At Least as Heavy as Your Bench)

As Many Bench Presses as possible @ 70% of Your 1RM (Goal 10+)

:30 Seconds Weighted Russian Twists 

Round 3

12 Pendlay Rows (At Least as Heavy as Your Bench)

As Many Bench Presses as possible @ 65% of Your 1RM (Goal 12+)

:30 Seconds Weighted Russian Twists 


ASSISTANCE FINISHER - As Many Rounds As Possible in 12 Minutes

8 Neutral Grip Flat Dumbbell Bench Presses

8 Dips (Bench Dips if Necessary

15 Band or Cable Tricep Push Downs

8 Diamond Push-Ups

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