"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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