When your "gym" is more of a family than a place to workout. 

When your "gym" is more of a family than a place to workout. 

"Here is a fact: someday you will die. What will you do with his incredible gift that is your life? Do you want to get to the end of the road and wish you had strived more, accomplished more, and loved more? To do these things you will have to take chances, demonstrate courage and commit in a way that allows you to be flexible but never allows you to quit on yourself." --Richard Machowicz

WEDNESDAY, 12SEPTEMBER2017 - Work For Today
Wave 3/Week 8/Day 3

CONDITIONING - 10, 8, 6, 4, 2 Reps of
Power Cleans or Log Cleans
Burpee Lateral Jumps over the bar
Run 200 Meters carrying a medicine ball 

STRENGTH - Overhead Focus (Hypertrophy) 
Set 1: 6 Wide Grip Pull-Ups (Weighted if possible)
6 Circus Dumbbell Clean & Presses @ 70% Of your 1RM (Or other OHP)
6 Glute Ham Raise Halos (Each Side)
5 Turkish Get-Ups (Each Side)
Rest 90 Seconds and get right back to your Presses 

Set 2: 4 Wide Grip Pull-Ups (Weighted if possible)
4 Circus Dumbbell Clean & Presses @ 80% Of your 1RM
6 Glute Ham Raise Halos (Each Side)
5 Turkish Get-Ups (Each Side)
:90 Seconds Rest

Set 3: 2 Wide Grip Pull-Ups (Weighted if possible)
As Many Circus Dumbbell Clean & Presses As Possible @ 90% Of your 1RM (Goal is at least 2)
6 Glute Ham Raise Halos (Each Side)
5 Turkish Get-Ups (Each Side)
:90 Seconds Rest

ASSISTANCE - 4 Rounds of the Following Giant Set
100 Foot Bamboo Waiter’s Walk - 3 Steps, 5 Presses
10 Neutral Grip Pull-Ups
10 Standing Strict Trap Bar Presses***No Rest between exercises.  Take :90 Seconds Rest after you have finished all 3 and get right back to it.

STRONGMAN - 3 Rounds
Max Distance Hussefield Stone, Farmer's, Sandbag or Keg Carry @ Competition Weights. Rest as Long as Needed Between Attempts.
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