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Training Plan for Friday July 20th 2018

A) OTM 14 min

even: horizontal pressing - climbing

i) 5 push press
ii) 5 DB push press
iii) 5/5 standing landmine push press
iv) 5/5 1/2 kneeling offset landmine press
- climb in weight as needed

odd: vertical pulling

i) 4 strict chest to bar pull up
ii) 6 strict pull up
iii) 5 assisted strict pull up @2222
iv) 10 ring row 

B) OTM 16 min

1: 8-16 cal bike
2: i) 1-3 rope climbs ii) 1-3 three pull rope climbs iii) 1-3 rope lowers
3: 15m sled push - AHAP
4: max reps push ups

D) 2 rounds

- 10/10 wall or floor shoulder flexion reps
- 5 wristies

Notes:

- a true max effort is the goal for the push ups in part B)
- make sled as heavy as possible also