170929

Training Plan for Friday, September 29th, 2017:

Wod With Class:
Every 2 Min, for max reps/pounds:
0:00-2:00 Handstand push-ups
2:00-4:00 Rest
4:00-6:00 Double-unders
6:00-8:00 Rest
8:00-10:00 1-rep-max back squat

Conditioning:
C2B Jackie
1000M Row
50 Thruster 45/35-lb
30 C2B

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

*The load on the bar depends on how you feel. If the effort feels easy and light, “nudge” the load up. Here’s the secret (again): The goal of this program is to gently raise your efforts (load) on the easy days so that the bar feels light.

If you start out lifting a weight, say 205 at one effort level, and in a few weeks you’re lifting 245 at the same perceived effort and speed, you’re definitely stronger.