IMG_6AEAE46D774E-1.jpeg

"Bones mend.  Regret stays with you forever." --Patrick Rothfuss

WEDNESDAY, 26SEPTEMBER2018 - Work For Today

Wave 2/Week 4/Day 2

CONDITIONING - Bear Crawl Relay Races.  Teams of 3.

Each Athlete will have to complete the following before tagging their Partner’s Hand to release them from their plank. 

30 Foot Bear Walk Sprint forward, turn and return to the Starting line

40 Foot Bear Walk Sprint forward, turn and return to the Starting line

50 Foot Bear Walk Sprint forward, turn and return to the Starting line to tag your partner’s hand to release them to go. 

Athletes B & C will be holding plank until Athlete A is done. Once “A” Tags “B’s” Hand. “B” Does the Race while “C” & “A” Hold Plank. There will always be 1 Athlete Racing while the others are planking. 

BUILD - You Have a STRICT 15 Minutes to work up to 85%-90% of Your 1RM Push Press or Jerk (Not Split Jerk). 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

50 Foot Arm over Arm Sled Drag or Rope Climb (Your Choice)

As Many Push Presses as possible @ 80% of Your 1RM (Goal 5+)

6 Hanging oblique Leg Raises (Each Side)

6 Single Arm Grenade Rows (Each Side)

Round 2

50 Foot Arm over Arm Sled Drag or Rope Climb (Your Choice)

As Many Push Presses as possible @ 75% of Your 1RM (Goal 7+)

6 Hanging oblique Leg Raises (Each Side)

6 Single Arm Grenade Rows (Each Side)

Round 3

50 Foot Arm over Arm Sled Drag or Rope Climb (Your Choice)

As Many Push Presses as possible @ 70% of Your 1RM (Goal 9+)

6 Hanging oblique Leg Raises (Each Side)

6 Single Arm Grenade Rows (Each Side)


ASSISTANCE FINISHER - 3 Rounds

Max Reps Close Grip Push-Ups on Dumbbells

1 Unstable BB Waiter Walk*

2:00 Minute Plank while laughing at your friends shake around. 

*Unstable Barbell Waiters Walks (Weights Suspended From Bands)

Perform 5 Strict Presses with the unstable bar.  On Last press, stay at Lockout.

Walk 5 Steps With bar in Waiter’s Walk Position

5 More Strict Presses

Walk 5 Steps With bar in Waiter’s Walk Position

5 More Strict Presses 

Waiter’s walk the bar back to the rack you started at. 

________________________________________________________________________

NEVERsate@Gmail.com                 -dieEMPTY-