171023

Training Plan for Monday, October 23th, 2017:

Wod with Class:
4 Rounds:
500M row
15 Deadlift 135/95-lb
12 Front Rack Lunge
9 Shoulder-2-Overhead

Conditioning:
3 Min to complete:
50 Cal Assault Bike
—Then:
3 Min:
Max Reps Bar Muscle-Ups

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

*1 minute rest in-between sets

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