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"When I dare to be powerful - to use my strength in the service of my vision, then it becomes less and less important whether I am afraid." --Audre Lorde

WEDNESDAY, 08MAY2019 - Work For Today

 Wave 4/Week 14/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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