"Here is a fact: someday you will die. What will you do with his incredible gift that is your life? Do you want to get to the end of the road and wish you had strived more, accomplished more, and loved more? To do these things you will have to take chances, demonstrate courage and commit in a way that allows you to be flexible but never allows you to quit on yourself." --Richard Machowicz

WEDNESDAY, 05JUNE2019 - Work For Today

Wave 2/Week 4/Day 2


STRENGTH GIANT SET - Overhead Focus (Power)

Set 1: 50 Foot STANDING Arm Over Arm Sled Drag

50 Foot back Peddle Sled Drag

10 Log or Axle Clean & Presses @ 60% Of your 1RM - One clean and press away

4 Hanging Rainbows (Each Side)

50 Foot Bear Walk

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

8 Log or Axle Clean & Presses @ 70% Of your 1RM

4 Hanging Rainbows (Each Side)

50 Foot Bear Walk

: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 @ 80% Of your 1RM (Goal is at least 6)

4 Hanging Rainbows (Each Side)

50 Foot Bear Walk


TECHNIQUE GIANT SET - 3 Rounds

8 Meadows Rows (Each Side)

8 Competition Bench Presses @ 60% 

4 Hanging Rainbows (Each Side)

:60 seconds Rest between rounds

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 10 Minutes, Complete 3 Single Arm Dumbbell Clean & Presses @ 65% of your 1RM - each side (Clean every rep) If you are using the Circus Dumbbell, Only do 3 Reps Total each Round.


ASSISTANCE FINISHER - Tabata Z Presses

:20 Seconds Pressing / :10 Seconds Rest for 8 Rounds

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