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Training Plan for Friday August 16th 2019

every 2:30 min for 25 min (10 rounds) alt rounds of

A1) 60s of one of the following

1) DB floor press @15-25% bdywt 2) bench press @45-55% of 3RM b.press

00:00 - 5:00 - 10:00 - 15:00 - 20:00

A2) 60s of row @95-105%+ avg watts

2:30 - 7:30 - 12:30 - 17:30 - 22:30

B) "Colorado Comet"

10 min to complete reps of

- 18 alt reverse med ball lunges @4-8% of 3RM f.squat

- 6 strict midline variation

C) Accessory

- 2 min dowel sit
- 5/5 per arm - bent arm elbow rotations with dowel

Notes:

- aim for zero breaks during bench press or floor press sets
- aim to hold exact wattage all sets
- good score for part B) is 6 rounds, great score is 8 rounds, elite score is 10+ rounds
- RPE of 8/10