"Be daring, be different, be impractical, be anything that will assert integrity of purpose and imaginative vision against the play-it-safers, the creatures of the commonplace, the slaves to the ordinary." --Cecil Beaton

WEDNESDAY, 16JANUARY2019 - Work For Today

Wave 3/Week 8/Day 2


STRENGTH - Overhead Focus (Hypertrophy) 

Set 1: Max Reps Chin-Ups

6 Log Clean & Presses @ 70% Of your 1RM (Clean Every Rep)

6 Glute Ham Raise Halos (Each Side)

3 Sandbag Over Shoulder or Keg Clean & Press

Set 2: Max Reps Chin-Ups

4 Log Clean & Presses @ 80% Of your 1RM

6 Glute Ham Raise Halos (Each Side)

3 Sandbag Over Shoulder or Keg Clean & Press

Set 3: Max Reps Chin-Ups

As Many Log Clean & Presses As Possible @ 90% Of your 1RM (Goal is at least 2)

6 Glute Ham Raise Halos (Each Side)

3 Sandbag Over Shoulder or Keg Clean & Press


ASSISTANCE - 4 Rounds of the Following Giant Set

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

10 Standing Strict Trap Bar Presses

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

10 Standing Strict Trap Bar Presses

No Rest Between Exercises. Rest at the end of the Round. Even if Weight Suffers…Build Endurance here. 


STRONGMAN - 3 Rounds of the Following Carry Medley

Sprint 50 Feet to Sandbag, Pick And Carry it Back. 

Turn & Sprint 50 Feet to Keg, Pick And Carry it Back. 

Turn & Sprint 50 Feet to Duck Walk, Pick And Carry it Back. 

Time Stops When All Implements Are past the Finish Line. 

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