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"Winning means you're willing to go longer, work harder, and give more than anyone else." --Vince Lombardi

"Don't practice until you get it right. Practice until you can't get it wrong." --Unknown

SATURDAY, 12JANUARY2019 - Work For Today

Wave 3/Week 7/Day 4


CONDITIONING - 3:00 Minutes Work / 1:00 Minute Rest for 3 Rounds

8 Pull-Ups

8 Box Jumps

8 Sumo Deadlift High-Pulls

8 Burpee Lateral Jumps

8 Plate Halos (Each Side

8 Plate Touches

* If you finish the list of exercises in less than the allotted time. Then strat right back up at the top.  When you break for rest, pick back up EXACTLY where you left off and continue on. 


STRENGTH - Bench Focus (Hypertrophy) 

Set 1: 6 T-Bar Rows (As Heavy As possible - Ramping)

6 Close Grip Bench Presses @ 70% Of your 1RM

8 Hanging Oblique Leg Raises (Each Side)

20 Double Unders or :90 Seconds Regular Jump Rope

Set 2: 4 T-Bar Rows (As Heavy As possible - Ramping)

4 Close Grip Bench Presses @ 80% Of your 1RM

8 Hanging Oblique Leg Raises (Each Side)

20 Double Unders or :90 Seconds Regular Jump Rope

Set 3: 4 T-Bar Rows (As Heavy As possible - Ramping)

As Many Close Grip Bench Presses As Possible @ 90% Of your 1RM (Goal is at least 2)

8 Hanging Oblique Leg Raises (Each Side)

20 Double Unders or :90 Seconds Regular Jump Rope


ASSISTANCE - 4 Rounds of the Following Giant Set

15 Neutral Grip Dumbbell Bench Presses (As Heavy As Possible - Ramping)

15 Dips (Bench Dips if Necessary)

20 Band or Cable Trice Extensions (As Heavy As Possible)

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