Happy Birthday Rebecca!!!!

Happy Birthday Rebecca!!!!

"Struggling and suffering are the essence of a life worth living. If you're not pushing yourself beyond the comfort zone, if you're not demanding more from yourself - expanding and learning as you go - you're choosing a numb existence. You're denying yourself an extraordinary trip." --Dean Karnazes

FRIDAY, 10JULY2019 - Work For Today

Wave 3/Week 9/Day 2


STRENGTH GIANT SET - Overhead Focus (Speed & Endurance) 

Set 1: 2 Rope Climbs 

6 Pin Presses @ 70% 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

4 Pin Presses @ 80% 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 @ 90% Of your 1RM (Goal is at least 2)

: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) - Use Fat Grips if Possible

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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