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Training Plan for Monday July 8th 2019

20 min to complete 6 rounds

A1) overhead pressing - climbing to 8/10

- green light) 4/4 single arm DB split jerk
- yellow light) 4/4 split stance DB press
- red light) 4/4 split stance landmine press

A2) strict pull up variation or rope climb practice

- 6 sets of 1-10

A3) breath focused front plank

- 6 sets of 6 breaths

B) 10 min to complete max reps

- 40 skips or double unders
- 10/10 split stance wall balls @4-8% of 3RM f.squat

C) Accessory

- 10/10 all fours single arm prone snow angels
- 20 glute bridges with 2s pause at top
- 1 min 1/2 kneeling overhead lat stretch per

Notes:

- adhere to red-yellow-green light
- goal is to be able to complete 5 sets of 5 pull ups before practicing rope pull ups
- preference is to be able to complete 5 sets of 10 ring rows with 2 steps forward before practicing a rope climb
- back heel should never make contact with the floor during split squats
- RPE of 6/10