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Training Plan for Saturday April 27th 2019

A1) every 2 min for 12 min (6 rounds) choose one of the following pressing variations

- 1) push press 2) single arm DB push press 3) landmine press

00:00: 5 reps @5-6/10
2:00 : 5 reps @6-7/10
4:00: 5 reps @7-8/10
6:00: 3 reps @8-9/10
8:00: 3 reps @8-9/10
10:00: 3 reps @9-10/10

A2) strict midline variation

- 5 sets of 3-10 or 30s hold

B) 18 min to complete

"Purple Rain"

- 20-18-16.....8-4-2

- i) 200m run ii) 250m row
- i) single arm russian kb swings or ii) DB hang snatch @15-25% bdywt (split reps in half)
- single arm front rack DB step ups, alt reps @15-25% bdywt

C) Accessory

- 2 min dowel sit
- 1 min single leg stand per side (other leg is bent and in max hip flexion)

Notes:

- choose pressing variation based on red-yellow-green light
- choose one midline variation throughout all of part A)
- DB snatch can only be performed if yellow or green light overhead
- one DB for single leg step ups
- suggested RPE of 7/10