Training Plan for Monday February 3rd 2020
A) 3 brisk rounds
- 10/10 lateral banded walks
- 8/8 kneeling banded pallof press + twist
- 5 med ball kang squats
B1) 20 min to complete
back squat/front squat/goblet squat - @4141 - work off of 3RM or 8RM
- 1 set of 5 @55%
- 1 set of 5 @60%
- 5 sets of 3 @4141 @65%
B2) strict push-up variation
- 5 sets of 10 reps partitioned as needed
C) 10 min to complete reps of
- 15 air squats
- 10 DB farmer hold box step-ups (knee height) @15-25% bdywt per hand
- 5/5 single arm DB press (floor press/shoulder press/push press)
D) Accessory
- 2 min couch stretch per side
- 10/10 kneeling rock backs
Notes:
- focus on squatting variation based on strength needs
- use a push-up variation that is one harder than you can complete 5 sets of 10 at
- use heaviest DB's possible within window given in part C)
- adhere to red-yellow-green light in part C)
- RPE of 7/10