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Training Plan for Monday March 16th 2020

A1) back squat/front squat/goblet squat

- 4 sets of 5 reps @2222 @70%

A2) russian kb swings @25-35% bdywt

- 4 sets of 10 reps

A3) step down box jumps

- 4 sets of 5 reps

- rest 2 min between sets

B) 10 min to complete

- 22-20-16-12-8-4

- strict push up variation

- wall balls @4-8% of 3RM f.squat

C) Accessory

- 2 min soft tissue glutes and hamstrings
- 2 min couch stretch per side

Notes:

- choose squatting variation based on strength needs
- aim to keep same KB weight for all sets
- focus on landing tall each box jump
- use push up variation that is one level harder than you can complete 5 sets of 10 at
- RPE of 7/10
- clean med balls and KB when finished