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Training Plan for May 8th 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 4 min for 4 rounds

- 15m sled pull - approx bodyweight total
- 15m sled push

D) 1 round

- 20 floor or wall angels
- 10/10 + 10/10 banded elbow rotations


- choose appropriate version of pull up in part A)
- more reps and less challenging is better than the other
- add weight to sled as needed