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Training Plan for Thursday May 24th 2018

A) i) shoulder wall flexion test

- green - fist to wall
- yellow- thumb to wall
- red - unable to touch wall

ii) reps of wall shoulder flexion

2 sets of 6/6

B) OTM 10 min, 5-10 reps of one of the following

i) bar muscle up
ii) dynamic chest to bar pull up
iii) dynamic pull up
iv) strict pull up
v) dynamic swings

or 15-60s active deadhang

C) every 5 min for 4 rounds

- i) complete 200m run ii) complete 100m med ball walk
- then until 3:00 mark complete max cal row C2 - approx 100% of avg wattage

repeat same format for next 3 rounds

D) 1 round

- 15 slow dislocates - narrow as possible
- 2 min couch stretch per side


- adhere to green-yellow-red light prescription
- no failed reps in part B)
- adhere to rowing prescription even if it's "too easy"