IMG_1943.jpg

"It had long since come to my attention that people of accomplishment rarely sat back and let things happen to them. They went out and happened to things." --Leonardo da Vinci

SATURDAY, 19JANUARY2019 - Work For Today

Wave 3/Week 8/Day 4


CONDITIONING - At the Top of Every Minute for As many Minutes as You can Hang. 

5 Burpees

5 Squats

5 Push-Ups

15 Mountain Climbers

15 Jumping Jacks


STRENGTH - Bench Focus (Speed & Endurance) 

Set 1: 8 Single Arm Landmine Rows (Each Side) 

8 Floor Presses @ 65% Of your 1RM

10 Knees to Elbows

:30 Seconds Double Unders or Regular Jump Rope

Set 2: 6 Single Arm Landmine Rows (Each Side)

6 Floor Presses @ 75% Of your 1RM

10 Knees to Elbows

:30 Seconds Double Unders or Regular Jump Rope

Set 3: 4 Single Arm Landmine Rows (Each Side)

As Many Floor Presses As Possible @ 85% Of your 1RM (Goal is at least 4)

10 Knees to Elbows

:30 Seconds Double Unders or Regular Jump Rope


ASSISTANCE - 4 Rounds of the Following Giant Set

12 Dumbbell Rows - each side (As Heavy As Possible - Ramping)

8 Close Grip Bench Presses (As Heavy As Possible - Ramping)

12 Dumbbell Floor Presses (As Heavy As Possible - Ramping)

:90 Seconds Rest


OPTIONAL CONDITIONING - Push-Up Challenge 

Begin in a standing position.

Drop and Complete 1 Push-Up

Return to standing position

Drop and Complete 2 Push-Ups

Return to standing position

Drop and Complete 3 Push-Ups

Return to standing position

….Work you way up to 10 Push-Ups, then work your way back down the ladder. No rest on this one.

______________________________________________________________________

NEVERsate@Gmail.com                      -dieEMPTY-