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"People are always blaming their circumstances for what they are. I don't believe in circumstances. The people who get on in this world are the people who get up and look for the circumstances they want, and if they can't find them, they make them." --George Bernard Shaw

SATURDAY, 26JANUARY2018 - Work For Today

Wave 3/Week 9/Day 4


CONDITIONING - 4 Rounds

:30 Seconds “V” Sit-Ups

:30 Seconds Hollow Rocks

:30 Seconds Flutter Kicks

:30 Seconds RKC Plank

:30 Seconds Rest

…All of you can thank Evil Tammy for this one…


STRENGTH - Bench Press Focus (Power)

Set 1: 5 Pendlay Rows (As heavy As possible - Ramping)

5 Log Incline Bench Presses @ 75% Of your 1RM

Set 2: 5 Pendlay Rows (As heavy As possible - Ramping)

3 Log Incline Bench Presses @ 85% Of your 1RM

:60 Seconds Jump Rope

Set 3: 5 Pendlay Rows (As heavy As possible - Ramping)

As Many Log Incline Bench Presses As Possible @ 95% Of your 1RM (Goal is at least 1)

:60 Seconds Jump Rope


WIDOWMAKER - Drop the Weight on the Bar back to 70% and Complete As Many Bench Presses As Possible in one Set. Your goal is 15-20 Reps. No Re-racking the Bar

or

3 Sets of 10 on the Earthquake Bar


ASSISTANCE - 4 Rounds of the Following Giant Set

5 Single Arm T-Bar Rows (Each Side)

5 Dumbbell Incline Bench Presses (As Heavy As Possible - Ramping)

20 Straight Arm Band or Lat Pull-Downs

:90 Seconds Rest

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