"It had long since come to my attention that people of accomplishment rarely sat back and let things happen to them. They went out and happened to things." --Leonardo da Vinci

"Never give in. Never give in. Never, never, never, never - in nothing, great or small, large or petty - never give in, except to convictions of honour and good sense. Never yield to force. Never yield to the apparently overwhelming might of the enemy." --Winston Churchill

 

09SEPTEMBER2014 - Work For Today

CONDITIONING
20 Chest to Bar Pull-Ups
20 Squat Presses With 80% of your bodyweight on the bar.
Run 400 Meters Holding a Medicine Ball
15 Chest to Bar Pull-Ups
15 Squat Presses With 80% of your bodyweight on the bar
Run 400 Meters Holding a Medicine Ball
10 Chest to Bar Pull-Ups
10 Squat Presses With 80% of your bodyweight on the bar
Run 400 Meters Holding a Medicine Ball
5 Chest to Bar Pull-Ups
5 Squat Presses With 80% of your bodyweight on the bar
Run 400 Meters Holding a Medicine Ball

SPEED
At the top of Every Minute For 8 Minutes, Complete 3 Flat Bench Presses with a 2" Axle Bar @ 65% of your 1RM.

GIANT SETS - 6 Rounds, Adding Weight Every Round
15 Wide Grip Pull-Ups
5 Weighted Dips
10 Standing Barbell Roll-outs
10 Plyometric Push-Ups onto 18" Boxes