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Training Plan for Monday December 9th 2019

A) 9 min to complete 3 brisk rounds

- 10 double DB front rack banded step overs @5-15% bdywt per hand

- 10 alt straight leg dead-bug reps with DB

- 10 glute bridges

- 10 rowing strokes @150-200%

B) every 1:30 for 8 rounds

deadlift @30X3

00:00 - 4 reps @50%
1:30 - 4 reps @55%
3:00 - 4 reps @60%
4:30 - 3 reps @65%
6:00 - 3 reps @70%
7:30 - 3 reps @75%
9:00 - 2 reps @80%
10:30 - 2 reps @85%

C) every 1:30 for 8 rounds

- 10-20 reps

> green light) thrusters - 20-30% of 3RM f.squat

> yellow light) DB thrusters 20-30% of 8RM g.squat per hand

> red light) wall balls @4-8% of 3RM f.squart

D) Accessory

2 min couch stretch per leg
8/8/8/8 banded elbow circles

Notes:

- use same DB's for step overs and deadbug in part A)
- focus on tension and tempo in part B
- adhere to red-yellow-green light in part C)
- RPE of 8/10