"I want to stand as close to the edge as I can without going over. Out on the edge you see all kinds of things you can't see from the center." --Kurt Vonnegut

WEDNESDAY, 01MAY2019 - Work For Today

 Wave 4/Week 10/Day 3


PRIMING - 4 Rounds

:20 Seconds Explosive Band Pull-Downs  

:20 Seconds Explosive Band Overhead presses (Stand on Band)

:20 Seconds Box Jumps


STRENGTH - PR TESTING

Choose whichever Overhead Press Variation Means the most to you (or one you think you can PR in) and start working your way up. 

Some Variations to Consider:

Axle

Circus Dumbbell

Viking

Log

Trap Bar

Inch DB

Viper

Push Press

Jerk

Split Jerk 

Z Press

Kneeling Press

Strict

Keg

Block

etc...

Use these Jumps: (OPTIONAL)

3 Reps @ 50% of Your 1RM

3 Reps @ 62% of Your 1RM

3 Reps @ 75% of Your 1RM

2 Reps @ 80% of Your 1RM

1 Rep @ 90% of Your 1RM

1 Rep @ 95% of Your 1RM

1 Rep @ 102% of Your 1RM

BONUS: 1 Rep @ 104% of Your 1RM Only go for this if your 102% went very smoothly. 


Between Your Attempts, Complete:

3 Weighted Pull-Ups (As Heavy As Possible)

6 Bandy Twisty Things (Each Side)

:30 Seconds Battle Ropes


VOLUME - Strict Press Add/Drop Set

5 Rounds Up

5 Rounds Down

5 Reps Per Round

…Rest For Friday’s Strongman PRs! 

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