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SIX PACK SHOWDOWN CHALLENGE
HOW TO PERFORM THE SIX PACK SHOWDOWN CHALLENGE: This challenge will occur as a series of three 6 minute intervals. You will be
granted a one minute rest between the first/second and second/third intervals. In each interval you will have 1 minute to complete the
given exercise task specific to your level. Whatever time remains in that minute after the task is completed is rest that you have earned.
At the top of the next minute you must begin your next task. Each interval will have you alternating back and forth 3 times each for the
exercises in the pair. If you must rest at any point during your attempt to complete your task in order to regroup and continue, you may,
however you must get the task completed before the 1 minute time period has elapsed or your challenge is over. Your score is determined
by how many of the 18 tasks you can complete. A perfect score of 18 would indicate you got through all tasks within their stated
time limit. A score of 13 for example, would mean that you completed all 6 minutes of both the strength/power combo and static stability/dynamic
stability combo and failed to complete the squat thrust portion on the first round of the final combo in time. Make note of
the suggested weights used as they are important for objectively scoring and giving you insight into your program progress.
STRENGTH
POWER
STATIC STABILITY
DYNAMIC STABILITY
ENDURANCE
POWER ENDURANCE
BEAT THE BOSS 18 ROUNDS
*LEVEL 4 (L4) / *LEVEL 3 (L3) / *LEVEL 2 (L2) / *LEVEL 1 (L1)
1A. Hanging Raise x *15 reps (L4) / *12 reps (L3) OR Captain's Chair Hanging Raise x *12 reps (L2) / *8 reps (L1) in 60 seconds - Rest balance
of the minute
1B. **Plate Drags x 12 reps (6 in each direction) in 60 seconds - Rest balance of the minute
**Use the same weight as was used during the primer workout for this exercise.
Perform 3 consecutive times for a total of 6 minutes and immediately move onto next combo
REST: The only rest taken in this entire challenge is the rest earned after completing each exercise task for the balance of the 60
second time period.
2A. V-Sit Hold x *45 sec (L4) / *40 sec (L3) / *35 sec (L2) / *30 sec (L1) in 60 seconds - Rest balance of the minute
2B. **Med Ball Russian Twist x *50 reps - 25 each side (L4) / *40 reps - 20 each side (L3) / *30 reps - 15 each side (L2) / *20 reps - 10
each side (L1) in 60 seconds - Rest balance of the minute
**Use the same weight as was used for the Russian Twist and Press during the Week 4 Old School Tools workout.
Perform 3 consecutive times for a total of 6 minutes and immediately move onto next combo
REST: The only rest taken in this entire challenge is the rest earned after completing each exercise task for the balance of the 60
second time period.
3A. Flutters x *45 sec (L4) / *40 sec (L3) / *35 sec (L2) / *30 sec (L1) in 60 seconds - Rest balance of the minute
3B. Squat Thrusts x *15 reps (L4) / *12 reps (L3) / *10 reps (L2) / *8 reps (L1) in 60 seconds - Rest balance of the minute
Perform 3 consecutive times for a total of 6 minutes and immediately move onto next combo
REST: The only rest taken in this entire challenge is the rest earned after completing each exercise task for the balance of the 60
second time period.
CHALLENGE SCORING
This study resource was
Arnold’s Worst
Nightmare
shared via CourseHero.com
ATHLEAN XTREME COMPLETE ALL 18 ROUNDS Mr. Olympia
ATHLEAN ELITE COMPLETE 14-17 ROUNDS Mr. Universe
ATHLEAN PRO COMPLETE 11-13 ROUNDS Runner-Up
ATHLEAN SOLID COMPLETE 9-10 ROUNDS Showed Up
ATHLEAN BASIX COMPLETE LESS THAN 9 ROUNDS Spectator
Pueblo, Co
https://www.coursehero.com/file/61801468/CORE4-ABS-Month-1-Workoutspdf/
jacobwtwilson @ gmail.com
Jacob Wilson
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