"Success is a function of persistence and doggedness and the willingness to work hard for twenty-two minutes to make sense of something that most people would give up on after thirty seconds." --Malcolm Gladwell, Outliers

WEDNESDAY, 22MAY2019 - Work For Today

Wave 1/Week 2/Day 2


STRENGTH GIANT SET - Overhead Focus (Hypertrophy) 

Set 1: 10 Wide Grip Pull-Ups (Weighted if possible)

15 Log or Axle “Z” Presses @ 50% Of your 1RM - Or Strict Presses (Your Choice)

8 Banded “V” Sit-ups

Run 400 Meters Carrying a Medicine Ball or 3 Turkish Get-ups (Each Side)

Rest 90 Seconds and get right back to your Presses 


Set 2: 8 Wide Grip Pull-Ups (Weighted if possible)

10 Log or Axle “Z” Presses @ 60% Of your 1RM

8 Banded “V” Sit-ups

Run 400 Meters Carrying a Medicine Ball or 3 Turkish Get-ups (Each Side)

:90 Seconds Rest


Set 3: 6 Wide Grip Pull-Ups (Weighted if possible)

As Many Log or Axle “Z” Presses As Possible @ 70% Of your 1RM (Goal is at least 8)

8 Banded “V” Sit-ups

Run 400 Meters Carrying a Medicine Ball or 3 Turkish Get-ups (Each Side)


TECHNIQUE GIANT SET - 5 Rounds of the Following Giant Set

5 Competition Bench Presses @70%

5 Laying Leg Raises 

:60 seconds rest between rounds.

Work on your form, set up, walk out and technique.


ASSISTANCE FINISHER - 3 Rounds

Load a Log or Bar with 30% of your 1RM

Complete 10 Overhead Presses. on you last one, hold the Log above head for :20 Seconds

Without Re-Racking, Complete 8 Reps. on you last one, hold the Log above head for :10 Seconds

Without Re-Racking, Complete 6 Reps, on you last one, hold the Log above head for :5 Seconds

:60 Seconds Rest


CONDITIONING - Pull-Up/Dip Challenge - No Rest Between Sets

Complete 1 pull-up, 1 Dip and 1 Jumping Squat, with no rest - 

Complete 2 pull-ups, 2 Dips and 2 Jumping Squats… with no rest -

Complete 3 pull-ups, 3 Dips and 3 Jumping Squats… with no rest -

….Continue to do this until you fail. Then work your way back down.

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