"The only thing standing between you and your goal is the bullsh*t story you keep telling yourself as to why you can't achieve it." --Jordan Belfort

"We may place blame, give reasons, and even have excuses; but in the end, it is an act of cowardice to not follow your dreams." --Steve Maraboli

WEDNESDAY, 26JUNE2019 - Work For Today

Wave 3/Week 7/Day 2


STRENGTH GIANT SET - Overhead Focus (Power)

Set 1: Sled Drag to the Barn (Back Peddle if you Hate your Life)

8 Log or Axle Clean & Presses @ 65% Of your 1RM - One clean and press away

4 Hanging Rainbows (Each Side)

:30 Seconds Inverted Rows (Single Arm if it is Too Easy)

Rest 90 Seconds and get right back to your Presses 


Set 2: 50 Foot STANDING Arm Over Arm Sled Drag

50 Foot back Peddle Sled Drag

6 Log or Axle Clean & Presses @ 75% Of your 1RM

4 Hanging Rainbows (Each Side)

:30 Seconds Inverted Rows (Single Arm if it is Too Easy)

:90 Seconds Rest


Set 3: 50 Foot STANDING Arm Over Arm Sled Drag

50 Foot back Peddle Sled Drag

As Many Log or Axle Clean & Presses As Possible @ 85% Of your 1RM (Goal is at least 4)

4 Hanging Rainbows (Each Side)

:30 Seconds Inverted Rows (Single Arm if it is Too Easy)


TECHNIQUE GIANT SET - 3 Rounds

As Many Bench Presses As possible @ 65% 

Match that Number of Reps in Meadows Rows (Each Side)

:60 seconds Rest & Do it Again

Focus on your form, technique and set up. Make sure you use the muscle you are supposed to be using! 


STRONGMAN CONDITIONING - At the Top of Every Minute for 8 Minutes, Complete 4 Single Arm Dumbbell Clean & Presses @ 65% of your 1RM - each side (Clean every rep) If you are using the Circus Dumbbell, Only do 2 Reps Total each Round.


ASSISTANCE FINISHER - Sally Presses.  Find the Song “Flower” by Moby and Hit play. Every time you Hear, “Bring Sally up”. Complete an Overhead Press and hold it until you hear, “Bring Sally Down”. That would be when you lower it.  

Invert the Commands if this is too easy.  Doing so will leave you in the locked out position for much of the song, so consider that when making your weight selection. 

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