Plan for week (10/13 -->)

One day ---

TUESDAY: TGU - Max effort - 5-5-5-3-3-3 - rest of workout: arms (below shoulder) and chest

WEDNESDAY: Intervals or some sort of intense ICT (swings and lower back/legs ok for weights, but besides that do unweighted/body weight exercises)

THURSDAY: OHP - Max effort - 5-5-5-3-3-3 - rest of workout: shoulders and upper back.

• presses & raises
  
• isolate rear delts as much as possible
• circuit with SDLHPs and Cleans to thrash the Akbars -- Complete as many rounds as possible 20 minutes of:
  • 95 pound Thruster, 5 reps
  • 95 pound Hang Powercleans, 7 reps
  • 95 pound Sumo Deadlift High-pull, 10 rep
  • (BEAT LAST PERFORMANCE BY A LOT -- SHOULDN'T BE HARD)
    

FRIDAY: OHS - Max effort - 5-5-5-3-3-3 - this is leg day but gonna rock the full body OHS b/c I need to practice these. I won't be able to maintain max weight b/c of Thursday's workout but this will be adequate practice for when I am on a Mon-Wed-Fri schedule next week and go for 1RM. (Can fill rest of workout with core work and maybe a GPP or sprintervals.)