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Training Plan for Monday March 25th 2019

A) OTM 9 min

1: 10 partner med ball pass each
2: 30s glute bridge hold
3: 15/15s 1/2 kneeling banded anti rotation hold

B) on a 20 min clock complete one of the following pressing variations

- 1) bench press 2) DB bench press 3) DB floor press

- 2 sets of 15 reps @4-5/10 rpe
- 2 sets of 12 reps @5-6/10 rpe
- 2 sets of 9 reps @6-7/10 rpe

(new set approx every 2:30)

C) 10 min to complete max reps

"Delaware Blues"

- 10 unbroken push up variation
- 20 russian kb swings @10-15% of 1RM d.lift
- 40 double unders or single skips

Accessory:

- 10 banded supine no money drill with 3s pause
- 4/4 three point kneeling trap three raise with 3s hold

Notes:

- choose your favourite pressing variation
- adhere to RPE, no failed reps
- coaches review accessory work