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Training Plan for Wednesday August 8th 2018

A) deadlift

warm up
- 2 sets of 1.1.1. - 65%
- 2 sets of 1.1.1. - 75%

working sets
- 3 sets of 1.1. - approx 80%

B) OTM 12 min

- 1st - 20 kneeling banded hip thrusts
- 2nd - 5/5 single leg RDL @3131 - unweighted
- 3rd - 30s glute bridge hold
- 4th - 8-16 cal row C2

C) 1 round

- 2 min straight leg wall traction
- 2 min static lunge per leg

Notes:

- allow approx 2 min between sets of the deadlift
- row for practice over speed in part B)