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Training Plan for Tuesday March 27th 2018

A) front squat

- 2 sets of 5 - 55% of most recent 3RM
- 2 sets of 5 - 60%
- 2 sets of 5 - 65%
- 2 sets of 5 - 70%

rest 1 min between sets

B) 18 min to complete max reps

- 2-4-6-8.. wall balls
- 200m run/150m row C2
- 8 front rack single DB step ups - approx 25% bdywt

C) 1 Round

- 2 min dowel sit
- 2 min straight jacket hold

Notes:

- wall ball is 4-8% of 3RM
- run is preferred, row if unable to run
- one DB for step ups
- hold DB parallel to floor on chest with hand on bells