*"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, 08SEPTEMBER2018 - Work For Today
Wave 1/Week 1/Day 4

CONDITIONING - 10 Rounds
:20 Seconds Burpees
:10 Seconds Pull-Ups


Rest 1 Minute

10 Rounds
:20 Seconds Hollow Rocks
:10 Seconds Push-Ups

BUILD - You Have a STRICT 15 Minutes to work up to 70%-75% of Your 1RM Bench Press. Once you are there, You will be ADDING WEIGHT for this workout.

STRENGTH - 15 Minute Time Cap

Round 1
3 Bent Over Rows (Weight Should be as Close to [or great than] Your bench as possible)
3 Bench Presses @ 80% of Your 1RM
5 Barbell Overhead Side Bends (Each Side)

Round 2
3 Bent Over Rows (Weight Should be as Close to [or great than] Your bench as possible)
3 Bench Presses @ 85% of Your 1RM
5 Barbell Overhead Side Bends (Each Side)

Round 3
3 Bent Over Rows (Weight Should be as Close to [or great than] Your bench as possible)
3 Bench Presses @ 90% of Your 1RM or Go For a PR if You are absolutely sure it is there.
5 Barbell Overhead Side Bends (Each Side)

ASSISTANCE FINISHER - Complete the Ladder With Moderate weight
10 Pendlay Rows
1 Floor Press
9 Pendlay Rows
2 Floor Presses
8 Pendlay Rows
3 Floor Presses

…Continue this pattern (Your Combined Reps will always Equal 11) until the Ladder is Complete. Do your best to Complete this is Less than 10 Minutes.
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