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"Success is the sum of small efforts, repeated day in and day out." --Robert Collier

"You may encounter many defeats, but you must not be defeated. In fact, it may be necessary to encounter the defeats, so you can know who you are, what you can rise from, how you can still come out of it." --Maya Angelou

SATURDAY, 13JULY2019 - Work For Today

Wave 3/Week 9/Day 4


CONDITIONING - Every Minute on the Minute Last Athlete Standing…Quit when you want…But there will be a winner…

5 Burpees

5 Squats

5 Push-Ups

15 Mountain Climbers (Single Count)

15 Jumping Jacks (Single Count) 


STRENGTH GIANT SET - Bench Press Focus (Power)

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

8 Pin Bench Presses @ 60% 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)

6 Pin Bench Presses @ 70% 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 @ 80% Of your 1RM (Goal is at least 4)

1:00 Minute Flutter Kicks

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


TECHNIQUE GIANT SET - 5 Rounds of the Following Giant Set

5 Weighted Chin Ups (As Heavy As Possible)

2 Strict Presses @ 80% of Your 1RM

1:00 Minute Flutter Kicks

:60 seconds rest between rounds.

Work on your form, set up, walk out and technique.


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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