Training Plan for Wednesday, October 11th, 2017:

Wod with Class:
400M Run
21 Deadlift 225/155-lb, or 55% 1RM
400M Run
15 Deadlift
400M Run
9 Deadlift
400M Farmer’s Carry 53/35-lb

Front Squat, Weighted Pull-Up, Strict Press, Bent-Over Row:

*Begin with the 5-rep number from the usual 2 x 5 workout. Then add some weight for three reps, and finally add some weight for two reps. Be sure to get the double.

Most people on this program find that this workout is the test for how things are progressing. The weights should begin to fly up on the double. That’s good, but stop there.

Remember, this is a long-term approach to getting strong. Don’t keep testing yourself.

Midline & Grip:
7 Rounds:
5 Shovel Deadlift (each side)
7 Fat-Grip Pull-Up
5 G.H.R.