171027

Training Plan for Friday, October 27th, 2017:

Wod with Class:
14 minutes AMRAP:
60-calorie row, or 800M Run
50 toes-to-bars
40 wall-ball 20/14 lb.
30 cleans 135/95, or 60% 1RM
20 muscle-ups

OHS, Wide-Grip Strict Pull-Up, Sumo Deadlift:
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.

Conditioning:
7 Rounds:
7 DBL KB Z Press 35/26-lb
1 Weighted Pegboard Ascent

Conditioning:
7 Rounds:
30 yard Sled Pull 135-lb
30 Yard Sandbag Bear Hug 150#
30 yard Sled Push 180-lb