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Training Plan for Monday January 20th 2020

A) 3 rounds

- 10-10-10 banded glute bridge (narrow - together - wide)

- 8/8 kneeling banded palof press + twist

- 5 hang squats

B1) 20 min to complete

back squat/front squat/goblet squat

- 1 set of 5 @50%
- 1 set of 5 @55%
- 5 sets of 5 @4141 @60%

work off of 3RM or 8RM

B2) power box jumps

- 5 sets of 1.1.1

C) 10 min to complete reps of

- 10 wall balls @4-8% of 3RM f.s.

- 10 burpees

D) Accessory

- 8/8 kneeling rock backs
- 2 min dowel sit

Notes:

- focus on holding tension throughout all of part A)
- use squatting variation based on strength needs
- focus on landing tall during box jumps
- aim to push the pace and be fast during part B)
- RPE of 8-9/10