"If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them." --Bruce Lee

WEDNESDAY, 03 OCTOBER2018 - Work For Today

Wave 2/Week 5/Day 2


CONDITIONING - 5, 4, 3, 2, 1 Reps of

Tire Flip Burpee Box Jump (Onto the Tire)

200 Meter Sprint With a Medicine Ball Between Rounds

BUILD - You Have a STRICT 12 Minutes to work up to 80%-85% of Your 1RM Strict Overhead Press. Once you are there, Drop Back your Weight and begin your rounds. 

STRENGTH - 18 Minute Time Cap

Round 1

9 Pull-Ups (Add Weight If possible) - Inverted Rows If Necessary

As Many Strict Overhead Presses as possible @ 80% of Your 1RM (Goal 5+)

8 Plate Halos (Each Side)

Round 2

12 Pull-Ups (Add Weight If possible) - Inverted Rows If Necessary

As Many Strict Overhead Presses as possible @ 75% of Your 1RM (Goal 7+)

8 Plate Halos (Each Side)

Round 3

15 Pull-Ups (Add Weight If possible) - Inverted Rows If Necessary

As Many Strict Overhead Presses as possible @ 70% of Your 1RM (Goal 9+)

8 Plate Halos (Each Side)

ASSISTANCE FINISHER - With A Partner

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps of 

Pin Presses (Bar Set just above Eye Level)

Wall Sit While Your Partner Presses.

No Rest. Someone Must Be Pressing/Sitting At all times until you are done. 

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