"We will attack this day with an enthusiasm unknown to mankind." --Jim Harbaugh

Wednesday, 05DECEMBER2018 - Work For Today

Wave 1/Week 2/Day 2


CONDITIONING - :40 Seconds Work/:20 Seconds Rest at Each Station - 2 Rounds

Battle Ropes

Sit-Through Push-Ups

Sledgehammer Swings

Rope Climbs

Plank Sled Drag 

Rest


STRENGTH - Overhead Focus (Hypertrophy) 

Set 1: 10 Wide Grip Pull-Ups (Weighted if possible)

10 Circus Dumbbell Clean & Presses @ 60% Of your 1RM (Clean Every Rep)

6 Hanging Oblique Leg Raises (Each Side)

100 Foot Keg Carry @ 65% of Your 1RM

Set 2: 8 Wide Grip Pull-Ups (Weighted if possible)

8 Circus Dumbbell & Presses @ 70% Of your 1RM

6 Hanging Oblique Leg Raises (Each Side)

100 Foot Keg Carry @ 65% of Your 1RM

:90 Seconds Rest

Set 3: 6 Wide Grip Pull-Ups (Weighted if possible)

As Many Circus Dumbbell Clean & Presses As Possible @ 80% Of your 1RM (Goal is at least 6)

6 Hanging Oblique Leg Raises (Each Side)

100 Foot Keg Carry @ 65% of Your 1RM

:90 Seconds Rest


ASSISTANCE - 4 Rounds of the Following Giant Set

100 Foot Waiter’s Walk (Left Side) - Use a Yoke or Bottom’s Up Kettlebells.

10 Dumbbell Incline Bench Presses

100 Foot Waiter’s Walk (Right Side) - Use a Yoke or Bottom’s Up Kettlebells.

10 Dumbbell Lateral Raises

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