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Training Plan for Monday June 18th 2018

A) 3 rounds

- 5/5 kneeling t-spine rotations
- 10 prone dowel behind neck press
- 20 alt shoulder taps with rotation

B1) vertical pressing

- 5 sets of 1.1.1 - climbing

i) push press
ii) DB push press
iii) standing landmine push press
iv) 1/2 kneeling offset landmine press

B2) farmer carry

- 5 sets of 100m -approx bdywt

C) 5 min to complete max reps

- 20 ground to overhead - plate
- 10 weighted sit ups - plate

3 min rest

5 min to complete max reps

- 20 DB floor press - approx 35-50%
- 10 DB no jump burpees

C) 2 rounds

- 10/10 wall or floor shoulder flexion reps
- 5 wristies

Notes:

- adhere to red-yellow-green light prescription
- all reps overhead have a reset at the bottom before performing next rep
- in part C) all movement are for quality - max quality reps on 5 min
- in part C) the floor press must be under control and ideally at a tempo of @1111
- DB no jump burpees (hands on DB-sprawl to plank-bring feet back under hips-stand tall)