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"No, some people would rather not see it, but the bull is there for all of us.  Some of us choose to pass the cape in front of its horns. To live life is to risk it.  And when you feel the rush of air and catch the stink of hot breath in your face, you enter the secret order of those that have seen their own death close up.  It make us live that much more intensely.  So intense is it  for some that it seals their fate; once they've tasted it, they just can't stop.  And in their cases, perhaps we have to accept that the light that burns brightest, burns half as long." --Laurence Gonzales

WEDNESDAY, 12JUNE2019 - Work For Today

Wave 2/Week 5/Day 2


STRENGTH GIANT SET - Overhead Focus (Hypertrophy) 

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

12 Log or Axle “Z” Presses @ 55% Of your 1RM - Or Strict Presses (Your Choice)

8 Plank Sled Rows (Each Side)

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)

9 Log or Axle “Z” Presses @ 65% Of your 1RM

8 Plank Sled Rows (Each Side)

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 @ 75% Of your 1RM (Goal is at least 7)

8 Plank Sled Rows (Each Side)

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


TECHNIQUE GIANT SET - 5 Rounds of the Following Giant Set

4 Competition Bench Presses @75%

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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