There is a lot going on in this picture…

There is a lot going on in this picture…

"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

TESTING



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:

Close Grip

Pause

Floor Press

Swiss

Bamboo

Axle

Banded

Log

Incline

etc...

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 

Bench Press

Close Grip Push-Ups

Paused Seated Face Pulls



STRONGMAN CONDITIONING FINISHER - For Time

Any Implement you want. From the Ground to Overhead 30 Times.

MEN:

Tier One - Bodyweight

Tier Two - 80% Bodyweight

Tier Three - 65% Bodyweight



WOMEN:

Tier One - 80% Bodyweight

Tier Two - 70% Bodyweight

Tier Three - 60% Bodyweight

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