"True freedom is impossible without a mind made free by discipline." --Mortimer J. Adler

"Self-control is the chief element in self-respect, and self-respect is the chief element in courage." —Thucydides

WEDNESDAY, 02JANUARY2019

Wave 2/Week 6/Day 2


TECHNIQUE:  The First 10-15 Minutes of Class will be a quick review of the form, cues and execution of the Either the Strict Press or the Jerk.  You will have to choose which you would like to do your Strength Work with today. 

We will perform singles until you get up to your working weight. 


STRENGTH - Overhead Focus (Speed & Endurance) 

Set 1: 50 Foot Standing Sled Drag

10 Overhead Presses @ 60% Of your 1RM

:30 Seconds Hanging “L” Sit Holds

3 Log Cleans (As Heavy As Possible)

Set 2: 50 Foot Standing Sled Drag

8 Overhead Presses @ 70% Of your 1RM

:30 Seconds Hanging “L” Sit Holds

3 Log Cleans (As Heavy As Possible)

Set 3: 50 Foot Standing Sled Drag

As Many Overhead Presses As Possible @ 80% Of your 1RM (Goal is at least 6)

:30 Seconds Hanging “L” Sit Holds

3 Log Cleans (As Heavy As Possible)


STRONGMAN - 2 Rounds

As Many Log Clean & Press as Possible (Clean Every Rep) @ 70% of Your 1RM

Down Commands Needed to record Score. 

3 Minutes Rest between your attempts. 


ASSISTANCE - 3 Rounds of the Following Giant Set

10 Z Presses 

10 Standing Bottom’s Up Kettlebell Presses (Each Side)

8 External Rotations (Each Side)

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