Training Plan for Friday, October 13th, 2017:

Wod with Class:
Calorie Row
Thruster 95/65-lb

Front Squat, Weighted Pull-Up, Strict Press, Bent-Over Row:
2 x 5*

*The load on the bar depends on how you feel. If the effort feels easy and light, “nudge” the load up. Here’s the secret (again): The goal of this program is to gently raise your efforts (load) on the easy days so that the bar feels light.

If you start out lifting a weight, say 205 at one effort level, and in a few weeks you’re lifting 245 at the same perceived effort and speed, you’re definitely stronger.