Training Plan for Monday September 23rd 2019

A1) choose one of the following squatting variations @2323

1) back squat 2) front squat

-1 set of 3 - 6/10 rpe
- 2 sets of 3 - 7/10 rpe
- 2 set of 3 - 8/10 rpe

A2) strict push up variation

- 5 sets of 3-10 reps, rest 30s, 3-10 reps

B) take as much time as possible in a 16 min window to complete

3 rounds

- 2 min bike @ 120-130%

- 15 supinated grip bent over rows @approx 50% bdywt

- 30/30s overhead DB hold or elevated landmine hold

- 3/3 single leg RDL (R hand + R foot) @3131 - climbing

C) 2 rounds

- 8/8 single arm DB high pull @2121
- 8/8 standing windmills

Notes:

- choose squat variation based on strength needs
- use push up variation that is one harder than you can complete 5 sets of 10 at
- barbell rows should be completed in 2-3 sets
- adhere to red-yellow-green light during overhead holds
- go heavier than you think during RDL's
- RPE of 7-8/10