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Training Plan for Monday July 29th 2019

A1) front rack DB step ups

- 5 sets of 6/6 @approx 10-20% bdywt per hand

A2) strict pull up variation

- 5 sets of 3-10

A3) broad jump

- 5 sets of 1.1.1

B) 4 rounds

- 45s row C2 @125-145%
- 15s rest
- 45s double farmer hold @30-40% bdywt per hand
- 15s rest

C) 4 rounds

- 45s med ball chest pass
- 15s rest
- 45s static midline hold
- 15s rest

C) Accessory

- 10/10 single leg med ball curls (supinated)
- 10 prone Y's with 2s hold

Notes

- complete all of one leg then the other during step ups
- reset between each broad jump
- aim to work for entire 45s each interval
- med ball chest pass should be no heavier than 12lbs
- RPE of 8/10