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Training Plan for Friday January 24th 2020

A) 3 rounds

- 10 russian kb swings 20-30% bdywt

- 30/30s side plank

approx 20 min to complete

B1) deadlift @1212

- 4 reps 60%
- 4 reps 65%
- 3 reps 70%
- 3 reps 75%
- 2 reps 80%
- 2 reps 85%

B2) inverted practice or plank hold

> green light) handstand practice
> yellow light) pike hold or wall walk
> red light) straight arm plank hold

- 6 sets of 20-40s

C) OTM 12 min

1: 40s bike @105%

2: 40s skips or double-unders (biking)

3: 40s of push-ups (push-ups only)

4: 20/20s overhead DB hold @20-30% bdywt

D) Accessory

- 10/10 dowel pec stretch reps
- 6/6/6/6 wrist CARS

Notes:

- use heaviest KB swing you can swing well
- focus on tempo during deadlifts
- adhere to red-yellow-green light in B2) and C)
- adhere to bike wattage
- this is a good time to practice double-unders it desired
- push only - no inversion today
- use DB where you can hold with stopping but are challenged in C)
- RPE of 7-8/10