"Because that's the ugly truth about heroism: the tests don't start when you're ready or stop when you're tired. You don't get time-outs, warm-ups, or bathroom breaks. You may have a headache or find yourself - the way Norina did - in a skirt and heels in a school hallway becoming slick with your own blood." -- Excerpt from "Natural Born Heroes" about Norina Bentzel, a 42 year old grade school principal who fought off a crazed Army veteran wielding a machete, attempting to kill the school's students.
WEDNESDAY, 24JULY2019 - Work For Today
STRENGTH - PR TESTING
Choose whichever Bench Variation Means the most to you (or one you think you can PR in) and start working your way up.
Some Variations to Consider:
Use these Jumps: (Skip any that you feel you need to)
3 Reps @ 50% of Your 1RM
3 Reps @ 62% of Your 1RM
3 Reps @ 75% of Your 1RM
2 Reps @ 80% of Your 1RM
1 Rep @ 90% of Your 1RM
1 Rep @ 95% of Your 1RM
1 Rep @ 102% of Your 1RM
BONUS: 1 Rep @ 104% of Your 1RM Only go for this if your 102% went very smoothly.
Between Your Attempts, Complete:
5 Pendlay Rows (As Heavy As Possible)
8 Windshield Wipers (Each Side)
:30 Seconds Double Unders or :90 Seconds Regular Rope Jump
ASSISTANCE - 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps of
Close Grip Push-Ups
Paused Seated Face Pulls
STRONGMAN CONDITIONING FINISHER - For Time
Any Implement you want. From the Ground to Overhead 30 Times.
Tier One - Bodyweight
Tier Two - 80% Bodyweight
Tier Three - 65% Bodyweight
Tier One - 80% Bodyweight
Tier Two - 70% Bodyweight
Tier Three - 60% Bodyweight