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Training Plan for Friday December 6th 2019

A1) single arm shoulder press

- 3 sets of 8/8 @3111

A2) single arm DB high pull

- 3 sets of 8/8 @3111

A3) quake palof press

- 3 sets of 8/8 @11X4

B) 5 rounds 3 min on 1 min off

- 12 russian kb swings
- 9 goblet squats @25-40% bdywt
- 6 srict pull up variation

> pick up where left off each round

C) Accessory

2 min overhead lat stretch per side
5 wristies

Notes:

- adhere to red-yellow-green light in single arm shoulder press
- push out as fast as possible during palof press
- use same weight for swings and squats in part B)
- RPE of 7-8/10