Happy Birthday Teresa!

Happy Birthday Teresa!

"Being a warrior is not about the act of fighting.  It's about the ability, courage, and commitment to end the war within oneself and not quit until the job is done." --Richard Machowichz

SATURDAY, 08JUNE2019 - Work For Today

Wave 2/Week 4/Day 4


TERESA BIRTHDAY CONDITIONING - You must Complete All Reps of One Exercises before moving onto the next! 

38 Squats

38 Push-Ups

38 Inverted Rows

38 Floor Presses

38 Burpees


STRENGTH GIANT SET -  Bench Focus (Hypertrophy) 

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

9 Close Grip Bench Presses @ 65% 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)

7 Close Grip Bench Presses @ 75% 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 @ 85% Of your 1RM (Goal is at least 5)

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 3 Strict Presses at 60% 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 - At the Top of Every minute

Complete 2 Pull-Ups or 3 Rows

Use the reminder of the minute to perform as Many Bench Presses as possible with an empty bar. 

Continue this Pattern until you have completed 300 Reps with the Empty Barbell.

_______________________________________________________________________

NEVERsate@Gmail.com                -dieEMPTY-