"I promise you, the more you push yourself to accomplish anything that seems beyond your comfort level, the more you're going to hear from yourself and others how it is impossible." --Richard Machowicz

WEDNESDAY, 12SEPTEMBER2018 - Work For Today

Wave 1/Week 2/Day 2

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 70%-75% of Your 1RM Strict Overhead 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 @ 70% of Your 1RM (Goal 12+)

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 @ 65% of Your 1RM (Goal 15+)

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 @ 60% of Your 1RM (Goal 18+)

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

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