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"The moment we believe that success is determined by an ingrained level of ability as opposed to resilience and hard work, we will be brittle in the face of adversity." --Josh Waitzkin

FRIDAY, 19JUNE2019 - Work For Today

Wave 2/Week 6/Day 2


STRENGTH GIANT SET - Overhead Focus (Speed & Endurance) 

Set 1: 2 Rope Climbs 

9 Pin Presses @ 65% Of your 1RM - Pins set to Eyebrow Height

:30 Seconds Side Plank (Each Side)

:30 Seconds Sledgehammer Swings or Medicine Ball Slams

Rest 90 Seconds and get right back to your Presses 


Set 2: 2 Rope Climbs

7 Pin Presses @ 75% Of your 1RM

:30 Seconds Side Plank (Each Side)

:30 Seconds Sledgehammer Swings or Medicine Ball Slams

:90 Seconds Rest


Set 3: 2 Rope Climbs

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

:30 Seconds Side Plank (Each Side)

: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 60% 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.


CONDITIONING - In Front of a Running Clock

3 Minutes Animal Walks or Rope Climbs

3 Minutes Max Reps Thrusters (Light)

2 Minutes Animal Walks or Rope Climbs

2 Minutes Max Reps Thrusters (Light)

1 Minute Animal Walks or Rope Climbs

1 Minute Max Reps Thrusters (Light)

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