"Talent is cheaper than table salt. What separates the talented individual from the successful one is a lot of hard work." --Stephen King

WEDNESDAY, 02OCTOBER2019 - Work For Today

Wave 3/Week 11/Day 2


STRONGMAN CONDITIONING - 8 Minutes With a Partner

Farmer’s Walk At 80% of Bodyweight In Each Hand

Complete A 50 Foot Walk While Your Partner Encourages (Chases) You

At the other end, Switch spots.  

Only One Athlete is Carrying at a time 

The other athlete should be figuring out how to motivate their Teammate. 

Score is the total Number of Runs Completed in the 8 Minutes

They will be posted on the Leaderboard


STRONGMAN GIANT SET - 5 Rounds - Adding Weight Everywhere you are able to

1-3 Rope Climbs - Don’t be dumb if you are just learning

1 Viper Press or Other OHP - Work up as heavy as possible. (I know you are beat up)

:20 Seconds Battle Ropes (Sprint)

4 Barbell Crawls

8 Medicine Ball Slams

No Rest Between Exercises.  Stay Focused. Rest as long as it takes you to add weight Between Rounds. 


ASSISTANCE FINISHER - (Light-ish…20 Should Be A struggle)

20 Pin Presses From EYE LEVEL 

20 Lying Rear Delt Raises 

300 Foot Crucifix Walk (Holding Plates out to the Sides)

200 Meter Sprint

15 Pin Presses From EYE LEVEL 

15 Lying Rear Delt Raises 

200 Foot Crucifix Walk (Holding Plates out to the Sides)

200 Meter Sprint

10 Pin Presses From EYE LEVEL 

10 Lying Rear Delt Raises 

100 Foot Crucifix Walk (Holding Plates out to the Sides)

200 Meter Sprint

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