"A child has no trouble believing the unbelievable, nor does the genius or the madman. It's only you and I, with our big brains and our tiny hearts, who doubt and overthink and hesitate." --Steven Pressfield

"It's better to be in the arena, getting stomped by the bull, than to be up in the stands or out in the parking lot." --Steven Pressfield

SATURDAY, 22JUNE2019 - Work For Today

Wave 2/Week 6/Day 4


EVIL AMY’S CONDITIONING - 20, 15, 10, 5 Reps of

Sprawl Sumo DeadLift High Pulls

Floor Presses

Kettlebell Swings

“V” Sit-Ups

Run 200 Meters 


STRENGTH GIANT SET - Bench Press Focus (Power)

Set 1: 8 Pendlay Rows (As heavy As possible - Ramping)

12 Pin Bench Presses @ 55% Of your 1RM

1:00 Minute Flutter Kicks

1:00 Minute Jump Rope or :30 Seconds Double Unders

Rest 90 Seconds and get right back to your Bench 


Set 2: 8 Pendlay Rows (As heavy As possible - Ramping)

9 Pin Bench Presses @ 65% Of your 1RM

1:00 Minute Flutter Kicks

1:00 Minute Jump Rope or :30 Seconds Double Unders

:90 Seconds Rest


Set 3: 8 Pendlay Rows (As heavy As possible - Ramping)

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

1:00 Minute Flutter Kicks

1:00 Minute Jump Rope or :30 Seconds Double Unders


ASSISTANCE FINISHER - 3 Rounds

Max Reps Bamboo Bar Bench Press (Moderate Weight)

or Sling Shot Bench Press (Moderate Weight)

200 Meter Waiters Walk (implement of Your Choice)

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