Thursday Dec 05

With a 10:00 running clock:

Max plank hold (1:30)

-this will serve as baseline for below work

30% of total time (:27 seconds)

right leg in air (don't support on other leg)

without resting switch to

30% of total time (:27 seconds)

left leg in air (don't support on other leg)

Rest as needed

25% of total time (:23 seconds)

right arm in air (don't support behind back)

without resting switch to

25% of total time (:23 seconds)

left arm in air (don't support behind back)

Rest as needed

20% of total time (:18 seconds)

mix plank hold, right leg and left arm

without resting switch to

20% of total time (:18 seconds)

mix plank hold, left leg and right arm

Deadlifts: 

Warmed up with 3X5 deadlifts at:

60% of 1RM (205)

70% of 1RM (235)

75% OF 1RM (250)

Each work set of five should be pretty heavy. In this context, you will most probably not be super close to your max; thats fine. Just make sure all seven sets are as heavy as your mechanics can hold.

Held 275 across all sets.