"There are times when the world holds its breath, waiting to see what men and women of courage will do.  There are times when one man with courage makes a majority.  There are choices made by individuals and small teams that shape the fate of the world and alter the course of human progress." --Eric Greitens

FRIDAY, 31MAY2019 - Work For Today

Wave 1/Week 3/Day 2


STRENGTH GIANT SET - Overhead Focus (Speed & Endurance) 

Set 1: 2 Rope Climbs 

10 Pin Presses @ 60% Of your 1RM - Pins set to Eyebrow Height

:30 Seconds Hanging “L” Sit Holds

:30 Seconds Sledgehammer Swings or Medicine Ball Slams

Rest 90 Seconds and get right back to your Presses 


Set 2: 2 Rope Climbs

8 Pin Presses @ 70% Of your 1RM

:30 Seconds Hanging “L” Sit Holds

:30 Seconds Sledgehammer Swings or Medicine Ball Slams

:90 Seconds Rest


Set 3: 2 Rope Climbs

As Many Pin Presses As Possible @ 80% Of your 1RM (Goal is at least 6)

:30 Seconds Hanging “L” Sit Holds

:30 Seconds Sledgehammer Swings or Medicine Ball Slams

:90 Seconds Rest


TECHNIQUE GIANT SET - At the top of every minute for 10 minutes

Perform 3 competition Bench Presses at 55% of your 1 Rep Maximum

5 Single Arm Dumbbell Rows (Each Side)

Focus on your form, technique and set up. Every single rep here is important.


ASSISTANCE FINISHER - 5 Rounds (10 Total Minutes)

:30 Seconds Extended Plate Front Hold (Like a Steering wheel) - Walking make this Easier

:30 Seconds Extended Overhead hold (Like a Farmer’s Walk)

:30 Seconds Extended Crucifix Hold (Plates in hands - Arms out to Sides)

:30 Seconds Rest


CONDITIONING - In Front of a Running Clock

3 Minutes Max Reps Burpee Lateral Jumps

3 Minutes Max Reps Thrusters (Light)

2 Minutes Max Reps Burpee Lateral Jumps

2 Minutes Max Reps Thrusters (Light)

1 Minute Max Reps Burpee Lateral Jumps

1 Minute Max Reps Thrusters (Light)

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