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"Never surrender your hopes and dreams to the fateful limitations others have placed on their own lives.  The vision of your true destiny does not reside within the blinkered outlook of the naysayers and the doom prophets. Judge not by their words, but accept advice based on the evidence of actual results. Do not be surprised should you find a complete absence of anything mystical or miraculous in the manifested reality of those who are so eager to advise you.  Friends and family who suffer the lack of abundance, joy, love, fulfillment and prosperity in their own lives really have no business imposing their self-limiting beliefs on your reality experience." --Anton St. Maarten

SATURDAY, 30SEPTEMBER2018 - Work For Today

Wave 1/Week 4/Day 5

CONDITIONING - 10, 8, 6, 4, 6, 8, 10 Reps of

Single Arm Kettlebell Swings (Left Side)

Single Arm Kettlebell Swings (Right Side)

Kettlebell Snatches (Left Side)

Kettlebell Snatches (Right Side)

Burpees or 200 Meter Sprint in place of them. 

BUILD - You Have a STRICT 10 Minutes to work up to 70%-75% of Your 1RM Close Grip Bench Press Press. Once you are there, Drop Back your Weight and begin your rounds. 

STRENGTH - 20 Minute Time Cap

Round 1

10 Seal Rows or Chest Supported Rows (Same weight as CGBP)

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

3 Turkish Get-Ups (Each Side)

Round 2

13 Seal Rows or Chest Supported Rows (Same weight as CGBP)

As Many Close Grip Bench Press Presses as possible @ 65% of Your 1RM (Goal 13+)

3 Turkish Get-Ups (Each Side)

Round 3

15 Seal Rows or Chest Supported Rows (Same weight as CGBP)

As Many Close Grip Bench Press Presses as possible @ 60% of Your 1RM (Goal 15+)

3 Turkish Get-Ups (Each Side)

ASSISTANCE FINISHER - 2 Rounds

:40 Second Work At each Station / :20 Seconds to Rest and Rotate. Moderate to lighter Weights on All Exercises

Station 1: Max Reps Dumbbell Floor Presses 

Station 2: Max Reps Single Arm Dumbbell Rows (:20 Seconds Each Side)

Station 3: Max Reps Dips (Bench Dips if Necessary)

Station 4: Max Reps Neutral Grip Standing Strict Press

Station 5: 1 Minute Rest

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