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Training Plan for Friday July 19th 2019

16 min to complete one of the following

A1) overhead pressing

- green light) barbell shoulder press
- yellow light) floor seated alt single arm DB press (reps per side)
- red light) incline DB bench press

- 1 set of 12 @6/10
- 2 sets of 8 @7/10
- 3 sets of 6 @8/10

A2) strict pull up variation or rope climb practice

- 6 sets of 1-10

B) 4 rounds

- 45s row C2 @125-145%
- 15s rest
- 45s double farmer hold @30-40% bdywt per hand
- 15s rest

C) 4 rounds

- 45s skips or double unders
- 15s rest
- 45s wall balls
- 15s rest

C) Accessory

- 2 min dowel sit
- 30/30s bent arm DB hold
- 10/10 seated banded ankle extensions

Notes:

- adhere to red-yellow-green light overhead
- goal is to be able to complete 5 sets of 5 pull ups before practicing rope pull ups
- preference is to be able to complete 5 sets of 10 ring rows with 2 steps forward before practicing a rope climb
- aim for consitency in reps during part B)
- RPE of 8-9/10