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Training Plan for Friday September 21st 2018

A1) front squat @2011

- 7 sets of 2 - across @70% of 3RM f.squat

A2) overhead split stance variation

- 7 sets of 1.1.1

i) tall split jerks
ii) single arm tall DB split jerks
iii) single arm DB push press
iv) single arm split stance DB press
v) split stance landmine press

B) 16 min to cycle through

- 15m supine overhead sled pull + 15m sled drag i) 90 ii) 105 iii) 115 iv) 125
- 60/60s standing plate pinch
- 50/50m bent arm KB walk
- 100m double front rack DB carry - approx 50% bdywt

C) 2 minutes per side

1/2 kneeling overhead lat stretch
1/2 kneeling shoulder rotations


- complete 3RM front squat if not complete
- adhere to red-yellow-green light
- sled will be much lighter than you think