"If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them." --Bruce Lee

SATURDAY, 29JUNE2019 - Work For Today

Wave 3/Week 7/Day 4


CONDITIONING -Deck of Cards Workout - Complete the Number of Reps Corresponding with the number on the Card.  Face Cards = 10 Reps, Aces = 11

HEARTS: Pull-Ups  or Inverted Rows

SPADES: Burpees

DIAMONDS: Hollow Rocks x 2

CLUBS: Handstand Push-Ups or Push-Ups


STRENGTH GIANT SET -  Bench Focus (Hypertrophy) 

Set 1: 10 Bent Over Rows (As Heavy As possible - Ramping)

7 Close Grip Bench Presses @ 70% Of your 1RM

6 Medicine Ball Slams

:20 Second Battle Rope Sprint or :20 Seconds Lumberjack Squats

Rest 90 Seconds and get right back to your Bench  


Set 2: 8 Bent Over Rows (As Heavy As possible - Ramping)

5 Close Grip Bench Presses @ 80% Of your 1RM

6 Medicine Ball Slams

:20 Second Battle Rope Sprint or :20 Seconds Lumberjack Squats

Rest 90 Seconds


Set 3: 6 Bent Over Rows (As Heavy As possible - Ramping)

As Close Grip Many Bench Presses As Possible @ 90% Of your 1RM (Goal is at least 2)

6 Medicine Ball Slams

:20 Second Battle Rope Sprint or :20 Seconds Lumberjack Squats


TECHNIQUE GIANT SET - At the top of every minute for 10 minutes

Perform 2-3 Strict Presses at 65% of your 1 Rep Maximum

4 Fat Grip Single Arm Dumbbell Rows (Each Side)

Be as explosive as possible every single rep. The remainder of the minute is your rest.


CONDITIONING - Run the Rack With Dumbbell Squeeze Presses

Start out with the heaviest Dumbbells you think you can complete 8 Squeeze Presses With

Immediately re-rack them and grab the next LOWER pair.

Complete 8 More Reps or Go to Failure before grabbing the next Dumbbells. 

Continue to do this until you have run the rack.

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