"Never say that you can't do something, or that something seems impossible, or that something can't be done, no matter how discouraging or harrowing it may be; human beings are limited only by what we allow ourselves to be limited by: our own minds.  We are each masters of our own reality; when we become self-aware to this: absolutely anything in the world is possible. Master yourself, and become king of the world around you.  Let no odds, chastisement, exile, doubt, fear, or any mental virus prevent you from accomplishing your dreams.  Never be a victim of life; be it’s conqueror." --Mike Norton

WEDNESDAY, 07JULY2019 - Work For Today


PRIMING - 4 Rounds

:20 Seconds Explosive Band Pull-Downs  

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

:20 Seconds Box Jumps


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:


Circus Dumbbell



Trap Bar

Inch DB


Push Press


Split Jerk 

Z Press

Kneeling Press





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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