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Training Plan for Friday June 28th 2019

A1) 18 min to complete one of the following @22X2

1) front squat 2) back squat

- 2 sets of 3 @65%
- 2 sets of 3 @70%
- 2 sets of 3 @75%

A2) strict pull up variation or rope climb practice

- 6 sets of 1-10

B) 15 min to complete

"White Walker"

- i) 400m run ii) 450m row
- 40 alt farmer hold box step ups @15-25% bdywt
- i) 300m run ii) 350m row
- 30 alt farmer hold box step ups - knee height
- i) 200m run ii) 250m row
- 20 alt farmer hold box step ups
- i) 100m run ii) 150m row
- 10 alt farmer hold box step ups

C) Accessory

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

Notes:

- choose squat based on strength needs
- 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
- RPE of 6-7/10