"Any Nation that draws too great a distinction between its scholars and its warriors will have its thinking done by cowards and its fighting done by fools." --Thucydides

WEDNESDAY, 12DECEMBER2018 - Work For Today

Wave 1/Week 3/Day 2


STRENGTH - Overhead Focus (Speed & Endurance) 

Set 1: 12 Chin-Ups or Inverted Rows

12 Log Clean & Presses (Clean Every Rep) @ 55% Of your 1RM

:30 Seconds Hanging “L” Sit Holds

Set 2: 10 Chin-Ups or Inverted Rows

10 Log Clean & Presses (Clean Every Rep) @ 65% Of your 1RM

:30 Seconds Hanging “L” Sit Holds

Set 3: 8 Chin-Ups or Inverted Rows

As Many Log Clean & Presses (Clean Every Rep) As Possible @ 75% (Goal is at least 8)

:30 Seconds Hanging “L” Sit Holds


STRONGMAN CONDITIONING - 3 Rounds - Beat Your Previous Rounds

:30 Seconds Atlas Stone to Shoulder

:30 Seconds Burpees

:20 Seconds Atlas Stone to Shoulder

:20 Seconds Burpees

:10 Seconds Atlas Stone to Shoulder

:10 Seconds Burpees

1:Minute Rest


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

Z Presses (As Heavy As possible)

Floor Presses (Same Weight)

Clapping Push-Ups or Close Grip Push-Ups

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