IMG_0101.JPG

"There are two kinds of people. One kind, you can just tell by looking at them at what point they congealed into their final selves. It might be a very nice self, but you know you can expect no more surprises from it. Whereas, the other kind keep moving, changing... They are fluid. They keep moving forward and making new trysts with life, and the motion of it keeps them young. In my opinion, they are the only people who are still alive. You must be constantly on your guard against congealing." --Gail Godwin

WEDNESDAY, 10 OCTOBER2018 - Work For Today

Wave 2/Week 6/Day 2


OPTIONAL MINDSET - Any time throughout the workout you can go for a max Handstand Hold for time. 


CONDITIONING - At the Top of Every Minute for 10 Minutes

4 Circus Dumbbell Clean & Presses @ 60% of Your 1RM. 

Hollow Rocks for the Remainder of the Minute


BUILD - You Have a STRICT 10 Minutes to work up to 75%-80% of Your 1RM “Z” Press. Once you are there, Drop Back your Weight and begin your rounds. 


STRENGTH - 20 Minute Time Cap

Round 1

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

As Many “Z” Presses as possible @ 75% of Your 1RM (Goal 8+)

5 Windshield Wipers (Each Side) - (Hanging if possible)

Round 2

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

As Many “Z” Presses as possible @ 70% of Your 1RM (Goal 10+)

5 Windshield Wipers (Each Side) - (Hanging if possible)

Round 3

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

As Many “Z” Presses as possible @ 65% of Your 1RM (Goal 12+)

5 Windshield Wipers (Each Side) - (Hanging if possible)


ASSISTANCE FINISHER - 2 Rounds

:40 Second Work At each Station / :20 Seconds to Rest and Rotate. Moderate to lighter Weights on All Exercises

Station 1: Max Reps Arnold Presses 

Station 2: Max Reps Lateral Raises

Station 3: Max Reps Face Pulls

Station 4: Max Reps Neutral Grip Flat Dumbbell Bench Press

Station 5: 1 Minute Rest

________________________________________________________________________

NEVERsate@Gmail.com                 -dieEMPTY-