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Training Plan for Wednesday September 11th 2019

every 3:00 min for 5 rounds (15min)

A1) 3 deadlift to knee + 3 deadlift - reset each rep

00:00 - 55%
3:00 - 60%
6:00 - 65%
9:00 - 65%
12:00 - 65%

A2) banded face pulls

- 5 sets of 15 @22X2

B) take as much time as possible in an 18 min window to complete

4 rounds

- 2 min row @ 120-125%
- 15 supinated grip bent overs rows @approx 50% bdywt
- 50/50m single arm farmer carry @30-40% bdywt

C) Accessory

- 2 min foot elevated traction
- 2 min dowel sit

Notes:

- be sure to focus on ready and solid starting position each rep
- focus on fast pull in part A2)
- push hard on row and adhere to percents
- adjust weight as needed during bent over rows
- go as heavy as possible within the weight window for the farmer carry
- RPE of 8/10