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