But I firmly believe that any man's finest hour, his greatest fulfillment of all he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle - victorious.  -Vince Lombardi

WEDNESDAY, 18OCTOBER2017 - Work For Today
Wave 1/Week 3/Day 3

CONDITIONING - As Fast As Possible
30 Reps. Keg Ground to Overhead. 

STRENGTH - Overhead Focus (Speed & Endurance) 
Set 1: 12 Chin-Ups or Inverted Rows
12 Log Clean & Presses Presses @ 55% Of your 1RM
:30 Seconds Hanging “L” Sit Holds
:60 Seconds Flutter Kicks
30 Double Unders or 90 Regular Rope Jumps

Set 2: 10 Chin-Ups or Inverted Rows
10 Log Clean & Presses @ 65% Of your 1RM
:30 Seconds Hanging “L” Sit Holds
:60 Seconds Flutter Kicks
30 Double Unders or 90 Regular Rope Jumps

Set 3: 8 Chin-Ups or Inverted Rows
As Many Log Clean & Presses As Possible @ 75% Of your 1RM (Goal is at least 8)
:30 Seconds Hanging “L” Sit Holds
:60 Seconds Flutter Kicks
30 Double Unders or 90 Regular Rope Jumps

ASSISTANCE - 3 Rounds
Max Reps Log Viper Presses
Max Reps Dips
Max Reps Banded Tricep Extensions

MINDSET - Tabata Z Presses
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