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Training Plan for Friday August 30th 2019

take 16 min to complete

A1) back foot elevated single leg RDL with DB

- 5 sets of 8/8 @2012 - climbing to 8/10

A2) handstand practice or plank hold

- green light) handstand practice
- yellow light) pike hold or wall walk
- red light) plank hold

- 5 sets of 15-60s

B) 13 min to complete

30-20-10

- single arm DB hang snatch or single arm russian DB swing @15-25% bdywt
- burpees
- alt front rack DB step ups (same DB)

C) Accessory

- 20/20 banded terminal knee extensions with 2s pause
- 10 prone Y's with 2s hold
- 8/8 reps of banded pull in plank

Notes:

- adhere to red-yellow-green light shoulder flexion in part A2) and B)
- RPE of 7-8/10