MONDAY HOURS: 0900-1200 OPEN GYM - It will be bare bones people…REST if you feel beat up!

"Any Nation that draws too great a distinction between its scholars and its warriors will have its thinking done by cowards and its fighting done by fools." —Thucydides

SATURDAY, 25MAY2019 - Work For Today

Wave 1/Week 2/Day 4


CONDITIONING - With A Partner

Partner A: 

10 Squats 

5 Burpees

10 Jumping Jacks

5 Push-Ups


Partner B: 

200 Meter Sprint


If Partner B gets back before Partner A is done, then they get to rest.  If they don’t then they have to go right into the Bodyweight Stuff.  


As Many Rounds As You Can in 10 Minutes


STRENGTH GIANT SET - Bench Focus (Speed & Endurance) 

Set 1: 12 Seal Rows or Chest Supported Rows (As Heavy As Possible)

12 Floor Presses @ 55% Of your 1RM

:30 Seconds Hanging “L” Sit Holds

6 Medicine Ball Slams

Rest 90 Seconds and get right back to your Bench 


Set 2: 10 Seal Rows or Chest Supported Rows (As Heavy As Possible)

9 Floor Presses @ 65% Of your 1RM

:30 Seconds Hanging “L” Sit Holds

6 Medicine Ball Slams

:90 Seconds Rest


Set 3: 8 Seal Rows or Chest Supported Rows (As Heavy As Possible)

As Many Floor Presses As Possible @ 75% Of your 1RM (Goal is at least 7)

:30 Seconds Hanging “L” Sit Holds

6 Medicine Ball Slams


TECHNIQUE GIANT SET - 4 Rounds

8 Seal Rows or Chest Supported Rows (As Heavy As Possible)

8 Strict Presses @ 60% of Your 1RM

:30 Seconds Hanging “L” Sit Holds

:60 seconds Rest between rounds

Focus on your form, technique and set up. Make sure you use the muscle you are supposed to be using!


ASSISTANCE FINISHER - 2 Rounds

:40 Second Work At each Station / :20 Seconds to Rest and Rotate. Moderate to lighter Weights on All Exercises

Station 1: Max Reps Neutral Grip Dumbbell Bench Press

Station 2: Max Reps Dips (Bench Dips if Necessary 

Station 3: Max Reps Plyometric Push-Ups onto Jump Boxes to Stacked Plates

Station 4: Max Reps Tricep Extensions

Station 5: 1 Minute Rest

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