"There are two primary choices in life: to accept conditions as they exist, or accept the responsibility to change them." --Denis Waitley

WEDNESDAY, 23JANUARY2019 - Work For Today

Wave 3/Week 9/Day 2


CONDITIONING - At the Top of Every Minute for 7 Minutes Complete

30 Kettlebell Swings

You have the Remainder of the Minute to Rest


STRENGTH - Overhead Focus (Speed & Endurance) 

Set 1: 10 Sled Drag Rows In Plank Position (Heavy - Each Side)

8 Z Presses @ 65% Of your 1RM

:30 Seconds Lumberjack Squat Presses

:30 Seconds Hollow Rocks

Set 2: 10 Sled Drag Rows In Plank Position (Heavy - Each Side) 

6 Z Presses@ 75% Of your 1RM

:30 Seconds Lumberjack Squat Presses

:30 Seconds Hollow Rocks

Set 3: 10 Sled Drag Rows In Plank Position (Heavy - Each Side)

As Many Z Presses As Possible @ 85% Of your 1RM (Goal is at least 4)

:30 Seconds Lumberjack Squat Presses

:30 Seconds Hollow Rocks


MINDSET - Reverse Bring Sally Up Overhead presses With Whatever weight you choose. 

Whenever they say, “bring Sally up”, do the reverse and bring the bar down.  When they say, Bring Sally down” Press to lockout and hold there until you are told not to. 


STRONGMAN - Stones go for a New 1RM 

OR

8 Burpees immediately followed by

Many Stone over Bar As Possible in :60 Seconds @ Lionsate Contest Weights or Heavier. No Tacky. 

Complete Rounds Until you are Happy with your Score. 

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