170925

Training Plan for Monday, September 25th, 2017:

Wod With Class:
1 Mile Run*
3 Legless Rope Climb**
45 Deadlift 155/105-lb
3 Legless Rope Climb
40 Hang Clean
3 Legless Rope Climb
35 Front Squat
3 Legless Rope Climb
30 Jerk

Gymnastics Conditioning:
10 min EMOM:
33% Max Set of Chest-2-Bar

Conditioning:
3 Rounds (10 min cap):
21 Cal Bike
14 Burpee Box Jump Over 24/20″
7 Double KB Squat Clean 53/35-lb

Backsquat, Dip, Bent Over Row:
2 x 5*

*For each of the lifts, choose a beginning weight between 60-75% 1RM. We are going to be hitting these lifts every day, so don’t get too hung up on weights and percentages. Remember the goals of this program: Train as Heavy as Possible, Train as Often as possible, Train as Fresh as possible.

Power Clean EMOM*:
3 x 4 @ 65%
3 x 3 @ 70%
3 x 2 @ 75%
3 x 1 @ 80%

*1 min Rest In-between Rounds

Don’t Die
3 x 2 Minutes:
Banded March