"A winner is someone who recognizes his God-given talents, works his tail off to develop them into skills, and uses these skills to accomplish his goals." --Larry Bird

"Never be bullied into silence. Never allow yourself to be made a victim. Accept no one's definition of your life; define yourself." --Harvey Fierstein

WEDNESDAY, 03JANUARY2017 - Work For Today
Wave 1/Week 2/Day 3

CONDITIONING
3:00 Minutes Work / 1:00 Minute Rest for 3 Rounds
3 Barbell Clean & Presses (Clean Every Rep)
50 Foot Bear Walk
4 Squat Cleans
50 Foot Bear Walk
5 Power Cleans
50 Foot Bear Walk
Cycle the exercises until your 3 minutes is up.  Take your minute rest.  Then pick back up EXACTLY where you left off.

STRENGTH - You Have 30 Minutes to Work up to a 1RM Push-Press
Between Rounds Complete:
3 Weighted pull-Ups (Ramping up to a Top Set)
8 Barbell Overhead Side Bends (Each Side)
:30 Seconds battle Ropes

VOLUME
Set 1: As many Push-Presses as Possible @ 80% of your 1RM
3 Weighted pull-Ups (Ramping up to a Top Set)
8 Barbell Overhead Side Bends (Each Side)
:30 Seconds battle Ropes

Set 2: 5 Push-Presses @ 80% of your 1RM
3 Weighted pull-Ups (Ramping up to a Top Set)
8 Barbell Overhead Side Bends (Each Side)
:30 Seconds battle Ropes

Set 3: 5 Push-Presses @ 80% of your 1RM
3 Weighted pull-Ups (Ramping up to a Top Set)
8 Barbell Overhead Side Bends (Each Side)
:30 Seconds battle Ropes

ASSISTANCE - 4 Rounds of the Following Giant Set
3 Weighted Pull-Ups (As Heavy As Possible)
8 Dumbbell Z Presses (As Heavy As Possible)
1:00 Minute Plank
:90 Seconds Rest
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