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Training Plan for Saturay July17th 2019

20 min to complete 5 sets

A1) overhead pressing - climbing to 8/10

- green light) 1.1.1 split jerks
- yellow light) 3/3 DB push press
- red light) 3/3 1/2 kneeling split stance landmine press

A2) chin over bar or ring hold

- 5 sets of 15-30s

B) every 4 min for 4 rounds

- 10 DB floor press @20-30% bdywt per hand

- 20 sit ups

- 50/50m front rack carry + farmer carry (same DBs)

- static midline hold until 3:30 of each round

C) Accessory

- 10/10 all fours single arm prone snow angels
- 20 glute bridges with 2s pause at top
- 1 min 1/2 kneeling overhead lat stretch per

Notes:

- choose overhead pressing based on red-yellow-green light overhead test
- attempt to hold as high as possible during A2)
- move with purpose but focus on control during B)
- RPE of 6-7/10