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Training Plan for Monday January 13th 2020

A) 3 rounds of

- 8/8 kneeling palof press + twist

- 12 russian kb swings @25-35% bdywt

B) 4 rounds of

- 5 deadlifts 65-65-70-70% @3232

- 60s bike @105-110%

- 10-30s supinated chin over bar hold

- 15-60s inverted practice or plank hold

> green light) handstand practice
> yellow light) pike hold or wall walk
> red light) straight arm plank hold"

C) 12 min to complete rounds of

- 5 strict push up variation
- 10 lateral box jump overs (knee height)
- 20 wall balls @4-8% of 3RM f.squat

D) Accessory

- 10/10 dowel pec stretch reps
- 10 reps cuban press - dowel

Notes:

- use heaviest KB in window give in part A)
- climb in weight during deadlifts and stay under tension the whole set
- add weight as needed during chin over bar hold
- adhere to red-yellow-green light in handstand hold
- use push up variation that is one level harder than you can complete 5 sets of 10 at
- no rebounding on box jumps
- RPE of 8/10