"It had long since come to my attention that people of accomplishment rarely sat back and let things happen to them. They went out and happened to things." --Leonardo da Vinci

WEDNESDAY, 05SEPTEMBER2018 - Work For Today
Wave 1/Week 1/Day 2

CONDITIONING - (5 Rounds) Medicine Ball Throw Medley
The Athlete will have 15 Seconds to Throw 3 Medicine Balls As Far As possible.
Medicine Balls Must Go From Heaviest to lightest.
Chest Pass Style for Distance **ONLY.**
Women From Your Feet / Men From Your Knees.
:90 Seconds Rest Between Rounds

BUILD - You Have a STRICT 12 Minutes to work up to 80%-85% of Your 1RM Strict Overhead Press. Once you are there, Drop Back your Weight and begin your rounds.

STRENGTH - 18 Minute Time Cap

Round 1
9 Pull-Ups (Add Weight If possible) - Inverted Rows If Necessary
As Many Strict Overhead Presses as possible @ 75% of Your 1RM (Goal 9+)
8 Plate Halos (Each Side)

Round 2
12 Pull-Ups (Add Weight If possible) - Inverted Rows If Necessary
As Many Strict Overhead Presses as possible @ 70% of Your 1RM (Goal 12+)
8 Plate Halos (Each Side)

Round 3
15 Pull-Ups (Add Weight If possible) - Inverted Rows If Necessary
As Many Strict Overhead Presses as possible @ 65% of Your 1RM (Goal 15+)
8 Plate Halos (Each Side)

ASSISTANCE FINISHER - (Light-ish…20 Should Be A struggle)
20 Pin Presses From EYE LEVEL
20 Lying Rear Delt Raises
300 Foot Farmer’s Walk (Heavy Enough that your Traps won’t like you)
15 Pin Presses From EYE LEVEL
15 Lying Rear Delt Raises
200 Foot Farmer’s Walk
10 Pin Presses From EYE LEVEL
10 Lying Rear Delt Raises
100 Foot Farmer’s Walk
____________________________________________________
NEVERsate@Gmail.com                            -dieEMPTY-