“You see things; you say, 'Why?' But I dream things that never were; and I say 'Why not?” —George Bernard Shaw

WEDNESDAY, 09JANUARY2019 - Work For Today

Wave 3/Week 7/Day 2


STRONGMAN CONDITIONING -1, 2, 3, 4, 5, 4, 3, 2, 1 Reps of

Pull-Up

Circus Dumbbell Clean & Presses (Each Side)

Yes. Clean Every Rep.


STRENGTH - Overhead Focus (Power)

Set 1: 5 Weighted Pull-Ups (As Heavy As possible - Ramping)

5 Continental Clean &  Presses (1 Clean & Press Away) @ 75% Of your 1RM

8 Bandy Twisty Things (Each Side)

4 Tire Flips

Set 2: 3 Weighted pull-Ups (As Heavy As possible - Ramping)

3 Continental Clean&  Presses (1 Clean & Press Away) @ 85% Of your 1RM

8 Bandy Twisty Things (Each Side)

4 Tire Flips

Set 3: 2 Weighted pull-Ups (As Heavy As possible - Ramping)

As Many Continental C & P As Possible @ 95% Of your 1RM (Goal is at least 1)

8 Bandy Twisty Things (Each Side)

4 Tire Flips


WIDOWMAKER - Drop the Weight on the Bar back to 70% and Complete As Many Strict Presses As Possible in one Set. Your goal is 15-20 Reps. No Re-racking the Bar


ASSISTANCE - 3 Rounds

:30 Seconds “Z” Presses

:30 Seconds Floor Presses

:30 Seconds Close Grip Push-Ups

:30 Seconds Rest

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