"The Difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack of will." -Vince Lombardi

WEDNESDAY, 04OCTOBER2017 - Work For Today
Wave 1/Week 1/Day 3

CONDITIONING - 15, 12, 10 Reps of
Pull-Ups or Inverted Rows
Dips or Bench Dips
Run 400 Meters

STRENGTH - Overhead Focus (Power)
Set 1: 8 Weighted Pull-Ups (As Heavy As possible - Ramping)
8 Continental Clean&  Presses (1 Clean & Press Away) @ 65% Of your 1RM
8 Windshield Wipers (Each Side)
Rest 90 Seconds and get right back to your Presses 

Set 2: 6 Weighted pull-Ups (As Heavy As possible - Ramping)
6 Continental Clean&  Presses (1 Clean & Press Away) @ 75% Of your 1RM
8 Windshield Wipers (Each Side)
:90 Seconds Rest

Set 3: 6 Weighted pull-Ups (As Heavy As possible - Ramping)
As Many Continental Clean&  Presses (1 Clean & Press Away) As Possible @ 85% Of your 1RM (Goal is at least 4)
8 Windshield Wipers (Each Side)
:90 Seconds Rest

ASSISTANCE - 4 Rounds
:30 Seconds “Z” Presses
:30 Seconds Lateral Raises
:30 Seconds Face Pulls
:30 Seconds Rest

STRONGMAN - At the Top of Every Minute for 10 Minutes 100 Foot Hussefeld Stone/Keg/or Sandbag  Carry @ 80% of your 1RM
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