Daily Workout

Fri, Jan 11

Most Recent Benchmark:
FILTHY FIFTY on Jan 12, 2019 (275 days ago)

Neversate Wave 1/Week 6/Day 4


Time
'There is nothing noble in being superior to your fellow men. True nobility lies in being superior to your former self.' --Ernest Hemingway

(Note, this is a repeat of week 2, there was nothing officially programmed)

CONDITIONING - Get as Far As You Can in 12 Minutes  

1 Pull-Up / 2 Burpees / 3 Push-Ups / 4 Jumping Squats / 5 Kettlebell Snatches  
2 Pull-Ups / 3 Burpees / 4 Push-Ups / 5 Jumping Squats / 6 Kettlebell Snatches  
…Continue to add 1 Rep each Round.  Get as Far as You can in 12 Minutes. Your Score is the Total number of COMPLETED rounds.  

BUILD - You Have a STRICT 15 Minutes to work up to 85%-90% of Your 1RM Bench Press. Once you are there, Drop back the weight and begin your rounds.    
STRENGTH - 15 Minute Time Cap (PULL THESE PERCENTAGES FROM YOUR TRUE 1RM’s.  Not what you just worked up to during the “Build” Phase.  

3 Rounds
6 Single Arm Dumbbell Rows (Each Side) -  (Heavy Weight)  
Bench Press x6+/8+/11+ @ 80%/75%/70%
10 Glute Ham Raise Sit-Ups  
:30 Seconds Double Unders Or Regular Jump Rope  

ASSISTANCE FINISHER - As Many Rounds As Possible in 10 Minutes  
3 Banded Bench Presses @ Light to Moderate Weight -Fast Bar Speed  
5 Plyometric Push-Ups  
5 Medicine Ball Slams  
5 Banded Deficit Push-Ups (Hold Band in Hands Wrapped around back)

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