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Training Plan for Saturday January 25th 2020

A) 16 min to move through rounds of

- 60m DB farmer carry @25-35% bdywt per hand

- 30s chin over bar hold

- 6 unbroken strict midline variation

- 5/5 single arm DB high pull @3111

B) with a partner, trading off rounds for 20 min

- 12/10 cal row

- 12 reps of...

> green light) thrusters - 20-30% of 3RM f.squat

> yellow light) DB thrusters 20-30% of 8RM g.squat per hand

> red light) wall balls @4-8% of 3RM f.squat

C) Accessory

- 8/8 kneeling rock backs
- 2 min dowel sit

Notes:

- use heaviest KB's possible in part A)
- aim to move without stopping in farmer carry
- add weight as needed in chin over bar hold
- use hardest midline variation possible for 6 straight reps
- focus on tempo and cadence in high pulls
- find a partner of similar height and strength
- adhere to red-yellow-green light in part B)
- RPE of 7/10