Well damn folks, look at us….pulling into the end of phase 2. As I mentioned in the last post, assuming you have been keeping up with your workouts and diets, you should be primed for phase 3. Phase 3 is, however, going to be grueling. This is where you guys are going to start realizing just how much I am going to expect from you. Phase 1 was a wake up fatty, break is over. Phase 2 was, ok cob webs are gone, time to get ready to work out. Now at phase 3 we are getting back to the workouts that you guys have grown to love/hate in the last few years of WBF workouts. In the past I would jump right into them, but everyone, including myself, was burned out by july. This year I am hoping the ramp up will keep us going through early September.
In the meantime, game fucking on Phase three.
This weekend’s challenge is meant to get your guys on your game. It comes from one of my
This is K.C. Mitchell, professionally known as That 1 Leg Monster. He has one leg. While he has never heard of our small team I think of him as our complaint department. Any complaints or excuses that you have about not being able to get your workout done need to be forwarded to him.
favorite dudes out there in the fitness biz, KC Mitchell. I have posted about him several times already so you probably already know him, but if you don’t he is worth looking into.
KC has a rep range (though I am sure people have been doing it for a long time) he calls the “hell sets.” We are going to do a bunch of them this weekend — Specifically in the form of a incline dumbbell bench press. The way to do the hell sets is to get the dumbbells and press them into the top position. This is your starting position. From here with your right hand do 5 presses while keeping the left dumbbell in the top position. When done, leave the right dumbbell in the top position and press the left dumbbell 5 times (brace your core for that one boys). When that is over you should have both dumbbells in the top position. Press them both 5 times and that is one hell set. Here is KC Doing it with a pair of 140s
I want you guys to hit 5 Hell sets @9.9999999999RPE
That’s right, I am asking you guys to go heavy. Well, heavy is relative…I am asking you guys to really challenge yourself to get as heavy as you can considering the number of reps in the hell set.
To do this, before you start the 5 set challenge, grab the weight you normally use for an incline dumbbell bench set and do a hell set. Be honest with yourself. Could you have gone higher? Go to your limits and bang out 5 hell sets. If you have to change weights between sets that is fine but I really want you pushed to the limit on this.
Grind on and lets kill this shit in phase three!