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Training Plan for Wednesday September 20th 2017


A1) behind the neck press

3-5 sets of 5 to warm up followed by

2 sets of 10 at over 40% @3111

or landmine press sets of 10

A2) seated palof press

5 sets of 8/8


14 min to complete

6 leisure rounds climbing in weight:

15m farmer carry
10 double kb/db rack squat
15m farmer carry


5 rounds

20s side plank L
20s side plank R
20s front plank