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Training Plan for Wednesday September 18th 2019

A1) every 3:00 for 15 min (5 rounds)

deadlift

set 1: 6 reps @50-60%
set 2: 5 reps @55-65%
set 3: 4 reps @65-70%
set 4: 3 reps @70-75%
set 5: 2 reps @75-80%

A2) quake palof press @22X2

- 5 sets of 5/5

B) OTM 15 min

1: 10-20 russian kb swings @30-40% bdywt

2: 10-20 lateral box step overs + med ball @5-10% bdywt (knee height)

3: 10-20 weighted med ball sit ups @5-10% bdywt

C) Accessory

- 2 min foot elevated traction
- 2 min dowel sit

Notes:

- choose deadlifts percents based on feel
- use up to 5lbs max during A2)
- aim to keep numbers the same for each movement in each set in part B)
- RPE of 7/10