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Training Plan for Wednesday February 6th 2019

A) deadlift - reset each rep

- use the following rep scheme to climb to a 1RM or heavy single

- 3-3-3-2-2-2-1-1

or

B) deadlift - touch n go at tempo of @20X1

- 1 set of 5 - 50%
- 1 set of 4 - 55%
- 1 set of 3 - 60%
- 3 sets of 8 - 50%

C) "Mahomes"

complete 3 rounds for time - 12 min cap

- 20 DB farmer hold alt step ups - approx 15-25% bdywt per hand
- 20 i) toes to bar/hanging leg raise reps ii) v-up iii) tuck up
- 20 i) alt DB snatch ii) russian kb swing

D) Accessory

- 2 min kneeling hip rotations per side
- 2 min 1/2 kneeling overhead lat stretch per side

Notes:

- work to max deadlift if desired and did not attend Monday
- attempt to use the heavier weight and move less fast rather than lighter weight with speed during part C)
- good score is completing 3 rounds in 12 min, great score is less than 10, elite score is less than 10 with t2b and suggested weight
- suggested RPE of 7-8/10 for part C)