171117

Training Plan for Monday, November 20th, 2017:

Wod With Class:
12 Thruster 135/95
4 Rope Climb 15ft.
9 Thruster
3 Rope Climb
6 Thruster
2 Rope Climb
3 Thruster
1 Rope Climb

Pause Front Squat:
3 sets of 4 reps with 60% using a 5 second pause

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

*1 minute rest in-between sets

Front Squat, Push Press, Strict Pull-Up, Reverse Hyper:
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.

5 Rounds:
10 Weighted Glute Ham Raise
10 Weighted Chest-2-Bar