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Training Plan for Saturday October 14th 2017


A1) behind the neck press

sets of 5 to warm up
2 sets of 3 at over 65% @3131

or landmine press sets of 5

A2) deadbug hollow hold

2 sets of 30-90s


20 minutes cycle through the following:

6-10 db 3-point row
15m sled push as heavy as possible
6/6 standing landmine rotations
50/50m front rack farmer carry


5 rounds

20s side plank L
20s side plank R
20s front plank