170915

Training Plan Wod for Friday, September 15th, 2017

Wod with the Class:
4 Rounds:
3 Front Squat @ 80% 1RM
2 Legless Rope Climb
10 Sandbag Cleans 150/100-lb

Conditioning:
800M Sled Pull 90/60-lb

OHS, Strict Press, Weighted 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.