190403

Training Plan WOD for Wednesday, April 3rd, 2019:

WOD With Class:
5-3-2-1-1-1:
Thruster (Build to a Moderately Heavy Single)

5-5-5-3-3-3:
Deadlift (Build to a Moderately Heavy 3-Rep Deadlift)

7:00 to establish:
3 RM Thruster
5 RM Deadlift

*Use the Heavy Single Thruster and Heavy 3-Rep deadlift to get a feel for what you want to attempt during the 7 Minute test to establish both a 3RM Thruster and 5RM Deadlift.

Conditioning:
Every 2:30 minutes, 5 rounds:
10 Bench Press 185/115-lb
15/10 Cal Bike

Bent Over Row:
5 sets:
8-10 reps 155/105-lb
*Rest 90 seconds between each set

Accessories:
For Quality:
21-15-9:
Bent Over Rows 45/35-lb
Behind the Neck Strict Press 45/35-lb
Back Squats 45/35-lb