Fri, Jan 11
Neversate Wave 1/Week 6/Day 4
'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.
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)