170927

Training Plan for Wednesday, September 27th, 2017:

Wod With Class:
4 Rounds:
30 Dubz
12 Sumo Deadlift @ 55% 1RM
12 Russian KB Swing 70/53-lb
12 KB/DB Box Step Up 24/20
12 Weighted GHD Sit-Up

Farmer Carry
6 x 100ft. @ 1 x Bodyweight, or Heavier.

Backsquat, Dip, Bent Over Row:
5/3/2*

*Begin with the 5-rep number from the usual 2 x 5 workout. Then add some weight for three reps, and finally add some weight for two reps. Be sure to get the double.

Most people on this program find that this workout is the test for how things are progressing. The weights should begin to fly up on the double. That’s good, but stop there.

Remember, this is a long-term approach to getting strong. Don’t keep testing yourself.

Conditioning:
16 Min EMOM:
1st Min: 10 Single Arm KB Snatch 53/35-lb + 5 Burpee
2nd Min: Alt arm
3rd Min: 10 Overhead Lunge + 5 burpee
4th Min: Alt arm