Happy Birthday Pops…I love you

Happy Birthday Pops…I love you

"I started my life with a single absolute: that the world was mine to shape in the image of my highest values and never to be given up to a lesser standard, no matter how long or hard the struggle." --Ayn Rand

WEDNESDAY, 28NOVEMBER2018 - Work For Today

Wave 1/Week 1/Day 2


STRONGMAN CONDITIONING - At the Top of Every Minute For 10 Minutes

1 Burpee

1 Circus Dumbbell Clean & Press (Left)

1 Burpee

1 Circus Dumbbell Clean & Press (Right)

*If you are going Heavy, go 2 Reps of Each movement per Round.

If you are going Light, Keep it to 3 reps of each a minute. 


STRENGTH - Overhead Focus (Power)

Set 1: 100 Foot Explosive Sled Drag Rows

8 Continental Clean&  Presses (1 Clean & Press Away) @ 65% Of your 1RM

:30 Second Plank (Each Side)

Rest 90 Seconds and get right back to your Presses 

Set 2: 100 Foot Explosive Sled Drag Rows

6 Continental Clean&  Presses (1 Clean & Press Away) @ 75% Of your 1RM

:30 Second Plank (Each Side)

:90 Seconds Rest

Set 3: 100 Foot Explosive Sled Drag Rows

As Many Continental Clean&  Presses (1 Clean & Press Away) As Possible @ 85% Of your 1RM (Goal is at least 4)

:30 Second Plank (Each Side)

:90 Seconds Rest


ASSISTANCE - 3 Rounds

:30 Seconds “Z” Presses

:30 Seconds Lateral Raises

:30 Seconds Face Pulls

:30 Seconds Close Grip Floor Press

1:00 Minute Rest 

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