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Training Plan for Monday July 24th 2017


Skill/Lift:

A1) pulling variation

6 sets of 1 of the following @4213

i - 4 strict chest to bar
ii - 8 strict pull ups - up to red band
iii - 10 ring rows
or
iv - 15m seated sled pull - approx 115% bdywt

A2) single leg RDL (offset)

6 sets of 5/5

Conditioning:

"Ohio SIlver and Red"

20 min to complete max reps

4 burpees
8 russian swings
12 tuck ups
300m opera run/250m row

Accessory:

2 rounds

20 banded pull throughs
20/20 palofs press