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Training Plan for Monday July 30th 2018

A1) bench press

- use the following rep scheme to climb to a heavy set of 3

- 5-5-4-4-3-3-3

A2) lateral partner med ball pass

- 5 sets of 6/6 R 5 sets of 6/6 L (each)

B) every 3 min for 5 rounds

- i) 200m run ii) 400m bike
- max effort set of push ups of 6-20 reps


C) 1 round

- 2 min dowel sit
- 10 slow dislocates

Notes:

- do not attempt a 3RM bench press unless feeling more than 9/10
- attempt to hold near same number of push ups each round but expect approx a 15% decrease each round