"There are two kinds of people. One kind, you can just tell by looking at them at what point they congealed into their final selves. It might be a very nice self, but you know you can expect no more suprises from it. Whereas, the other kind keep moving, changing... They are fluid. They keep moving forward and making new trysts with life, and the motion of it keeps them young. In my opinion, they are the only people who are still alive. You must be constantly on your guard against congealing." --Gail Godwin

WEDNESDAY, 06FEBRUARY2019 - Work For Today
Wave 4/Week 11/Day 3


STRONGMAN CONDITIONING - At the Top of Every Minute For 10 Minutes

100 Foot Keg Carry (Keg @ Bodyweight or contest weights)


STRENGTH - PR TESTING

Choose whichever Bench Variation Means the most to you (or one you think you can PR in) and start working your way up.

Some Variations to Consider:

Close Grip

Pause

Floor Press

Swiss

Bamboo

Axle

Banded

Log

Incline

etc...

Use these Jumps: (Skip any that you feel you need to)

3 Reps @ 50% of Your 1RM

3 Reps @ 62% of Your 1RM

3 Reps @ 75% of Your 1RM

2 Reps @ 80% of Your 1RM

1 Rep @ 90% of Your 1RM

1 Rep @ 95% of Your 1RM

1 Rep @ 102% of Your 1RM

BONUS: 1 Rep @ 104% of Your 1RM Only go for this if your 102% went very smoothly. 


Between Your Attempts, Complete:

5 Pendlay Rows (As Heavy As Possible)

8 Windshield Wipers (Each Side)

100 Foot Prowler Sprint (Low Handles then High Handles)


ASSISTANCE - 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps of 

Bench Press

Close Grip Push-Ups

Paused Seated Face Pulls

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