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Training Plan for Monday November 25th 2019

A) 9 min to complete 3 brisk rounds

- 10 double DB front rack banded step overs @5-15% bdywt per hand

- 10 alt straight leg deadbug reps with DB

- 10 glute bridges

- 10 rowing strokes @80-90%

TEST DAY

B) every 2:30 for 10 rounds (25 min) choose one of the following

1) front squat 2) back squat 3) goblet squat @2211

00:00 - 5 reps @55%
2:30 - 5 reps @60%
5:00 - 5 reps @65%
7:30 - 5 reps @70%
10:00 - 4 reps @75%
12:30 - 4 reps @80%
15:00 - 4 reps @85%
17:30 - 3 reps @90%
20:00 - 3 reps @95%
22:30 - 3 reps @105-110%

C) 3 rounds

- 3-10 strict pull up variation @3111
- 3-10 strict push up variation @3111 

D) Accessory

- 2 min couch stretch per side
- 8.8.8.8 banded elbow circles

Notes: 

- use same DB's for step overs and deadbugs
- aim for hard and powerful rowing strokes
- choose squat variation based on strength needs
- if performing goblet squat, work to 8RM
- use pull and push up variation that is one harder than you can complete 5 sets of 10 at
- RPE of 9-10/10