"Once a musician has enough ability to get into a top music school, the thing that distinguishes one performer from another is how hard he or she works. That's it. And what's more, the people at the very top don't work just harder or even much harder than everyone else. They work much, much harder." --Malcolm Gladwell, Outliers

SATURDAY, 18MAY2019 - Work For Today

Wave 1/Week 1/Day 4


TEAM CONDITIONING - In Teams of 3

100 Pull-Ups (As A Team)

200 Sit-Ups

250 Push-Ups

350 Squats

100 Burpees


STRENGTH GIANT SET -  Bench Focus (Hypertrophy) 

Set 1: 10 Bent Over Rows (As Heavy As possible - Ramping)

10 Close Grip Bench Presses @ 60% Of your 1RM

6 Hanging Oblique Side Raises (Each Side)

:20 Second Battle Rope Sprint or :20 Seconds Lumberjack Squats

Rest 90 Seconds and get right back to your Bench  


Set 2: 8 Bent Over Rows (As Heavy As possible - Ramping)

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

6 Hanging Oblique Side Raises (Each Side)

:20 Second Battle Rope Sprint or :20 Seconds Lumberjack Squats

Rest 90 Seconds


Set 3: 6 Bent Over Rows (As Heavy As possible - Ramping)

As Close Grip Many Bench Presses As Possible @ 80% Of your 1RM (Goal is at least 6)

6 Hanging Oblique Side Raises (Each Side)

:20 Second Battle Rope Sprint or :20 Seconds Lumberjack Squats


TECHNIQUE GIANT SET - At the top of every minute for 10 minutes

Perform 3 Strict Presses at 55% of your 1 Rep Maximum

4 Fat Grip Single Arm Dumbbell Rows (Each Side)

Be as explosive as possible every single rep. The remainder of the minute is your rest.


ASSISTANCE FINISHER - Complete the Ladder With Moderate weight or Bodyweight On the Bar

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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