IMG_5006.jpg

"The spirit, the will to win, and the will to excel are the things that endure. These qualities are so much more important than the events that occur." -Vince Lombardi

SATURDAY, 15JUNE2019 - Work For Today

Wave 2/Week 5/Day 4


CONDITIONING - As Many Rounds As Possible in 10 Minutes

Partner A: 

3 Burpees

4 Push-Ups

5 Star Jumps

Partner B: 120 Foot Bear Walk

...Vacillate positions. If you get done before your partner, you get to rest.  If you don't, then No rest for you. 


STRENGTH GIANT SET - Bench Focus (Speed & Endurance) 

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

10 Floor Presses @ 60% 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)

8 Floor Presses @ 70% 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 @ 80% Of your 1RM (Goal is at least 6)

: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)

7 Strict Presses @ 65% 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

______________________________________________________________________

NEVERsate@Gmail.com                -dieEMPTY-