"It was so risky and so scary, and yet at the same time, so beautiful. Maybe the truth was, it shouldn't be easy to be amazing. Then everything would be. It's the things you fight for and struggle with before earning that have the greatest worth. When something's difficult to come by, you'll do that much more to make sure it's even harder -if not impossible- to lose." --Sarah Dessen

WEDNESDAY, 03JULY2019 - Work For Today

Wave 3/Week 8/Day 2


STRENGTH GIANT SET - Overhead Focus (Hypertrophy) 

Set 1: 10 Wide Grip Pull-Ups (Weighted if possible)

9 Log or Axle “Z” Presses @ 60% Of your 1RM - Or Strict Presses (Your Choice)

8 Plank Sled Rows (Each Side)

Run 400 Meters Carrying a Medicine Ball or 3 Turkish Get-ups (Each Side)

Rest 90 Seconds and get right back to your Presses 


Set 2: 8 Wide Grip Pull-Ups (Weighted if possible)

7 Log or Axle “Z” Presses @ 70% Of your 1RM

8 Plank Sled Rows (Each Side)

Run 400 Meters Carrying a Medicine Ball or 3 Turkish Get-ups (Each Side)

:90 Seconds Rest


Set 3: 6 Wide Grip Pull-Ups (Weighted if possible)

As Many Log or Axle “Z” Presses As Possible @ 80% Of your 1RM (Goal is at least 5)

8 Plank Sled Rows (Each Side)

Run 400 Meters Carrying a Medicine Ball or 3 Turkish Get-ups (Each Side)


TECHNIQUE GIANT SET - 5 Rounds of the Following Giant Set

3 Competition Bench Presses @ 80%

5 Laying Leg Raises 

:60 seconds rest between rounds.

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


ASSISTANCE FINISHER - 3 Rounds

Load a Log or Bar with 30% of your 1RM

Complete 10 Overhead Presses. on you last one, hold the Log above head for :20 Seconds

Without Re-Racking, Complete 8 Reps. on you last one, hold the Log above head for :10 Seconds

Without Re-Racking, Complete 6 Reps, on you last one, hold the Log above head for :5 Seconds

:60 Seconds Rest


CONDITIONING - Get as far as you can in 8 Minutes

Complete 1 Pull-Up, 2 Dips and 3 Jumping Squats - rest if needed

Then, 2 Pull-Ups, 3 Dips and 4 Jumping Squats - rest if needed

3 Pull-Ups, 4 Dips and 5 Jumping Squats - rest if needed

…You get it….Go For 8 Minutes.

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